Monday December 17, 2018

CrossFit Empire South – CrossFit

Metcon (Time)

“Belly Flop”

21-15-9: (25 min cut off)

Box Jump Overs (24/20)

Power Cleans (115/80)

Chest To Bar Pull-Ups

Front Squats (115/80)

Lateral Barbell Burpees

Push Jerks (115/80)

C.E.

Spend 10 mins working on Ring Muscle-Ups

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