Thursday October 18, 2018

CrossFit Empire South – CrossFit

Back Squat

E3:00

3 sets of 5 reps

Metcon (AMRAP – Rounds and Reps)

“Hokey Pokey”

AMRAP 12

15 Kettlebell Swings (53/35) (RX+70/53) (RX++ 97/70)

30 Seated L-Sit Pivots over KB

45 Air Squats

C.E.

2 Rounds

10 Single Arm Strict Press (each arm)

10 KB Upright Rows (heavy)

10 Strict Dips

10 Single Arm Ring Rows (each arm)

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