Tuesday November 27, 2018

CrossFit Empire South – CrossFit

Metcon (AMRAP – Rounds and Reps)

“Criss Cross”

AMRAP 15:

30 Double Unders

15 Power Cleans (115/80)

30 Double Unders

15 Toes to Bar

C.E.

Body Armor

3×8 Glute Ham Raise

3×10 Hip and Back Extensions

3×12 Push Ups

3×16 Plate (45/25) Floor Presses

3xMax Effort L-Sit Hold / Resting 1:00 between

*Complete all of one station before moving to the next. Rest as needed between sets.

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