CrossFit Empire South – CrossFit

-Mayhem on the Mountain is THIS MONTH! Competitors get ready!
-Registration for Black and Brewed competition at Campus 805 is up!
-Don’t forget about Fit Five meals! Go to their website to order and choose our location for your pick up!
-Group Nutrition Bootcamp is coming next week! Ask Coach Katie for more info if you are interested!

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Bench Press

E2:00 x 6 Sets

3 reps @ 80%

Metcon (Time)

“We Are The Champions”

For Time: (16 min time cap)

500m Row or 400m Run

50 Thrusters (45/35)

50 Pull-Ups

400m Row or 300m Run

25 Thrusters (95/65)

25 Chest to Bar

300m Row or 200m Run

CrossFit Empire South – CrossFit

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Metcon (Time)

“Did My Time”

For Time: (10 min time cap)

3 Rounds:

21/15 Calorie Row or 300m run

21 Overhead Squats (75/55)

21 Toes to Bar

-Rest 5:00 –

For Time: (10 min time cap)

42/34 Calorie Row or 600m run

42 Overhead Squats (75/55)

42 Toes to Bar

Pull Up Work

Every min (10 mins)

3-5 Strict Pull-Ups

(Optional: 1 sec Pause at the top + 2-3 second negative)

Advanced – Strict Pull-Ups + Negative

Intermediate – Banded Strict Pull-Up + Negative

Novice: Jumping Pull Up + Slow negative

Beginner: Ring Row/Lat Pull Down (5-8 reps)

Burn! 12:00pm

Coach Dixie’s Test!