Monday, May 24, 2021

CrossFit Empire South – CrossFit

This Friday is Murph! We will start the brief at 5:00pm. Get READY!

View Public Whiteboard

Metcon (Time)

“Mighty Morphin Power Rangers”

Every 7:00 (3 Sets)




300-200-100m Run


18-14-10 Cal Row


15-12-9 Bike

Southside Competitive Strength

Pause Power Clean (3 second pause in catch position) + Squat Clean + Jerk Dip + Jerk

4 Sets of 3 Reps

Rest 1:30 between sets

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