Thursday December 20, 2018

CrossFit Empire South – CrossFit

Metcon (AMRAP – Rounds and Reps)

“Spin Cycle”

AMRAP 18:

3 Rope Climbs or 12 Knees to Elbows

20/14 Calorie Assault Bike / Row

60 Double Unders

C.E.

Spend 20min working on Mobility/Flexibility

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