Saturday, November 13, 2021

CrossFit Empire South – CrossFit

View Public Whiteboard

Metcon (Time)


For Time(18min Time Cap):

1200/900m Row

80 Toes-to-Bars

10 Rope Climbs (15 ft.


For Time:

1200/900m Row

40 Toes-to-Bars

5:00 Rope Climb Attempts


For Time:

800/600m Row

50 Hanging Knee Raises

20 Pull-to-Stands


50 Alternating Weighted Single-Leg Squats

– or –

3 Sets x 10 DB Split Squats / Leg

( Increase loading as long as you can maintain sets of 7-10 reps in a row)

Cool Down


1:00 Pigeon Stretch / Side

1:00 Tricep Foam Roll / Side”

Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s