Monday, March 8, 2021

CrossFit Empire South – CrossFit

HERE WE GO! The Open starts THIS WEEK! Check your emails to see what the next 3 weeks will look like in the box!

View Public Whiteboard

Metcon (Time)

“The Workout”

10 Rounds For Time: (20 min time cap)

1 Squat Snatch (155/105)

3 Power Clean and Jerk (155/105)

30 Double Unders

After Party!

Accessory:

3 rounds

10 Single Arm Dumbbell Bench Press (each)

10 Double Dumbbell Bent Over Row

10 Elevated Heel DB Goblet Squat (place 2.5 lb plate under heels)

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