Thursday, October 24, 2019

CrossFit Empire South – CrossFit

Come to our community night tonight at 7pm for the 20.3 live announcement! Bring your own pumpkin for the pumpkin carving contest! Scott Anton’s team will be in charge of food this week!

View Public Whiteboard

Metcon (No Measure)

“Goat Day”

On the Minute x 20:

Odd: Movement 1

Even: Movement 2

Emphasis is PRACTICE not training. Work on perfecting a movement or technique.

Example*:

Odd: Double Unders

Even: Bike

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