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Tuesday, January 26, 2021

-Pull Up/Muscle Up Clinic Sunday February 7th! We will start at 2:00pm -Sign up for The Open! Go to games.crossfit.com to sign up! Choose CrossFit Empire South as your affiliate.

Metcon (Time)

"The Chain"
10 Rounds For Time: (25 min cut off)
12 Barbell Deadlifts (95/65)
10 Hang Clean and Jerks (95/65)
8 Burpee Over Barbell

After Party

3 Sets:
30 - 60 seconds Handstand Hold
10 Tempo Goblet Squats (Smooth and Controlled)

Burn! 12:00pm

Teams of 2 (35 min time cap)
3200m Run
(These are done 200m at a time, you go-I go until teams have accumulated total meteres together)

*After the 2nd, 4th, 6th, and 8th 200m ran, each athlete will perform:
7 Wallball Slams
7 Wallball Shots

Want to see some of these movements in action? Check out our .

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Tuesday, January 26, 2021

Male Clients