Friday December 21, 2018

CrossFit Empire South – CrossFit

Metcon (Time)

“Vader”

60 Calorie Row / Bike

–then–

3 Rounds:

21 Wallballs (20/14)

18 Alternating Dumbbell Snatches or Kettlebell Swings (50/35)

15 Burpees over Bell

–then–

60 Calorie Row / Bike

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