Monday, September 27, 2021

CrossFit Empire South – CrossFit

New strength cycle begins October 4th!

View Public Whiteboard

Metcon (Time)


For Time: (8 min time cap each set)


Alternating Dumbbell Snatch (50/35)

Burpee over Dumbbell


-Rest 5:00-

For Time:

45 Alternating Dumbbell Snatch (50/35)

45 Burpee over Dumbbell

45 Pull-ups


A.) Dumbbell Bench Press:

E2:00 x 4 Sets:

10 reps

*Build to a moderate weight and stay the same across all sets.

B.) Single Arm Standing Tricep Extension:

Every 1:30 x 4 Sets

Single Arm Standing Tricep Extension w/ band

12-15 reps


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