Monday, August 9, 2021

CrossFit Empire South – CrossFit

-Nutrition Bootcamp starts this Thursday at 7pm!
-If you are competing at Mayham on the Mountain next weekend, we will have a meeting this Saturday after class if you have any questions about strategy or nutrition for that day!

View Public Whiteboard


E2:00 x 5 Sets

4 reps @ 80%

Metcon (Time)

“Buffalo Brew”

For Time: (14 min time cap)

3 Rounds:

21 Toes to Bar

15/12 Calorie Assault Bike or 21/16 Calorie Row

9 Clean and Jerks (135/95)


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