CrossFit Empire South – CrossFit
Get signed up for The Open! This is your last week to get signed up to be eligible for one of our Open Intramural Teams! DO IT! LET’S GOOO!
We have 2 more weeks on our Oly Lifting Cycle
You asked, so here it is! We will have a Mobility Clinic right after the 9:15am Saturday WOD on March 6th. We will teach you guys how to help recover during The Open and just in life in general!
Metcon (AMRAP – Rounds and Reps)
“The Mighty Ducks”
Teams of 2
15/12 Calorie Row
15 Push Ups
15 Hang Squat Cleans (75/55)
* You go, I go *
Teams of 2 (1:1)
12/10 Calorie Row
12 Push Ups
12 Hang Cleans (65/45)