Friday, June 11, 2021

CrossFit Empire South – CrossFit

View Public Whiteboard

Metcon (Time)

“Jeff Gordon”

For Time: (10 min time cap)

30 Chest to Bar

20 Box Jump Overs (24/20)

10 Thrusters (155/105)

20 Box Jump Overs

30 Chest to Bar
Athletes needs to come guns blazing today!!!

Southside Competitive Strength

E2:00 x 5 Sets

*Build to a heavy squat clean and push jerk

Burn! 12:00pm

Teams of 2

For time

800 meter heavy KB farmers carry

Partner one carries KB as far as they can and when they drop them they sprint back and partner two sprints out to them and carries them as far as they can. This cycle continues till the KBs make it too the 800 meter mark and back.

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