Monday, February 8, 2021

CrossFit Empire South – CrossFit

-Great job to everyone that came to the pull up/muscle up clinic!
-Sign up for The Open! Go to and choose Empire South as your affiliate! The fun begins in 5 weeks!

View Public Whiteboard

Metcon (Time)

“Grettel Ingrid”

10 Rounds For Time: (15 mins)

3 Power Snatches (115/75)

3 Burpees Over Bar

3 Power Clean and Jerks (115/75)

3 Burpees Over Bar

After Party!

Spend 10 mins working on handstand push ups or handstand walking


EMOM x 10

Unbroken HS Walk of 5′ to 15′

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