Monday December 31, 2018

CrossFit Empire South – CrossFit

Happy New Year’s Eve! 9:00AM class only. Please come early to warm-up and stretch on your own. Doors will open at 8:30AM. We will be running heats. See you then!

Metcon (Time)

“Chipping Away 2018”

For Time:

20 Power Cleans (95/65)(RX+: 115/80)

18 Front Squats

20 Power Snatches

18 Overhead Squats

20 Deadlifts

18 Thrusters

20 Chest to Bar Pull Ups (RX+: Bar Muscle Ups)

18 Toes To Bar

20 Box Jumps (24″/20″)

18 Wall Ball Shots (20/14)

20 Double Unders

18 KBS or Dumbbell Snatches (53/35) (RX+: 70/53)

20 Sit Ups (RX+: GHDs)

18 Burpees

20 Air Squats (RX+: Pistols)

18 Push Ups


365m Run

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