Monday, August 02, 2021

CrossFit Empire South – CrossFit

-Mayhem on the Mountain is THIS MONTH! Competitors get ready!
-Registration for Black and Brewed competition at Campus 805 is up!
-Don’t forget about Fit Five meals! Go to their website to order and choose our location for your pick up!
-Group Nutrition Bootcamp is coming next week! Ask Coach Katie for more info if you are interested!

View Public Whiteboard

Bench Press

E2:00 x 6 Sets

3 reps @ 80%

Metcon (Time)

“We Are The Champions”

For Time: (16 min time cap)

500m Row or 400m Run

50 Thrusters (45/35)

50 Pull-Ups

400m Row or 300m Run

25 Thrusters (95/65)

25 Chest to Bar

300m Row or 200m Run

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