Monday November 12, 2018

CrossFit Empire South – CrossFit

We WILL have all scheduled classes today!

Warm-up (No Measure)

Strength / Skill

EMOM x 10:

Odd: 5-7 Weighted Pull Ups/Chin Ups

Even: 0:45 Handstand Hold or 20′ Handstand Walk

Metcon (Time)

“Jackie”

For Time: (10 min cut off)

1000m Row

50 Thrusters (45/35)

30 Pull Ups

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