Friday, December 20, 2019

CrossFit Empire South – CrossFit

Don’t forget about our Christmas Shin-Dig tonight at 7pm!! Wear your ugly Christmas Sweater, bring a gift for Dirty Santa if you like! Bring a side dish, meat will be provided. Your whole family is welcome to join! See you guys then!

View Public Whiteboard

Power Snatch

E:1:30 x 9 Sets:

Sets 1-3: 6 reps @ 65%

Sets 4-6: 3 reps @ 75%

Set 7: 1 rep @ 80%

Set 8: 1 rep @ 85%

Set 9: 1 rep @ 90%

Metcon (Time)

“Blitzed”

5 Rounds For Time: (15 min cut off):

20/15 Cal Row or Bike

10 Thrusters (115/85)

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