Friday, May 14, 2021

CrossFit Empire South – CrossFit

View Public Whiteboard

Metcon (Time)


Every 2:30 (10 Sets)

1 Squat Snatch (185/125)

10 Burpees Over Bar

30 Double Unders

*Score is slowest time

Cool Down

1 min foot smash w/ lacrosse ball (each side)

1 min calf stretch against wall (each side)

1 min foam roll upper back

Burn! 12:00pm

50 Cal Bike

75 Plate Ground to Overhead

50 Burpee to Target

30s Work- 30s Rest Intervals

Pick up where you left off


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