Monday, November 16, 2020

CrossFit Empire South – CrossFit

-There is only a little time left to sign up for the Battle of the Boxes Throwdown. SIGN UP TODAY! Come represent South on December 19th!
-This week’s Back Squat and Shoulder Press is a mini deload before we start back on 5-3-1 again next week.

View Public Whiteboard

Back Squat

E2:00 x 5 Sets

Set 1: 5 reps @ 40%

Set 2: 5 reps @ 50%

Set 3: 5 reps @ 60%

Set 4: 5 reps @ 50%

Set 5: 5 reps @ 40%

Metcon (Time)

“Toes to Bar/Lunge”

For Time: (15 min time cap)



–Overhead Walking Lunge (yards) (53/35) or DB (50/35)

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