Wednesday December 5, 2018

CrossFit Empire South – CrossFit

Metcon (1 Rounds for time)

“Rugrats”

On the 4:00 x 5 Rounds:

9 Burpee Box Jump Overs (24/20)

21 Goblet Squat (70/53)

15/12 Calorie Assault Bike / Row

Score is Slowest Round

C.E.

50 GHD Sit-Ups

75′ Handstand Walk or 150′ Slow Low Bear Crawl

100′ Double KB/DB Front Rack Walking Lunge 50/35

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