Thursday, October 21, 2021

CrossFit Empire South – CrossFit

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Metcon (Time)


For Time (18min Time Cap):

1,000/800m Row

25 Box Jumps (30/24″)

1,000/800m Row

50 Box Jumps (24/20″)

1,000/800m Row

75 Box Jumps (20/14″)


For Time:

800/600m Row

20 Box Step-ups (30/24″)

800/600m Row

35 Box Jumps (24/20″)

800/600m Row

50 Box Jumps (20/14″)


For Time:

600/475m Row

20 Box Step-ups (20/14″)

600/475m Row

30 Box Jumps (20/14″)

600/475m Row

40 Box Step-ups (20/14″


3 Sets:

16 Knees-to-Elbows in Plank

16 Alternating Single-Leg Box


Cool Down


1:00 Calf Stretch / Side

1:00 Lacrosse Ball Roll / Foot

Burn! 12:00pm

5 Rounds For Time:

400m Run

500m Row

10 Box Jumps

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