Tuesday December 11, 2018

CrossFit Empire South – CrossFit

Metcon (AMRAP – Rounds and Reps)

“Crash Course”

AMRAP 15:

50 AbMat Sit-ups

40/30 Calorie Assault Bike/Row

30 Chest to Bar Pull-ups

20 Power Cleans (155/105) or Reverse Wallball Throws

C.E.

Spend 10 mins working on Muscle Ups

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