Thursday, September 2, 2021

CrossFit Empire South – CrossFit

Nutrition Bootcamp meeting again tonight at 7pm!

View Public Whiteboard


E2:30 x 3 Sets

3 reps @ 85%

Metcon (AMRAP – Rounds and Reps)

“Snakes. Why Did It Have To Be Snakes?”

Teams of 2 (You go, I go)


30 Double Unders

15 V-Ups or Stick Sit Ups

15 Wall Balls (30/20)

15 V-Ups or Stick Sit Ups

30 Double Unders
RX+: GHDs instead of V-Ups

Burn! 12:00pm

Teams of 2

Buy In:

800m Partner Wallball Run


50 Partner Wallball Sit Up Tosses

40 Granny Shot Over Rig with Wallball

30 Plank Hold Wallball Roll Throughs

20 Burpee Wallball Slams

10 50′ (Down and Back) Overhead Wallball Lunges


Cash Out:

800m Partner Wallball Run

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