Friday January 11, 2019

CrossFit Empire South – CrossFit

Metcon (AMRAP – Reps)

“Fight Gone Bad”

3 Rounds:

1 Minute Wallballs (20/14)

1 Minute Sumo Deadlift High Pulls (75/55)

1 Minute Box Jumps (20″)

1 Minute Push Press (75/55)

1 Minute Calorie Row

1 Minute Rest

C.E.

3 Rounds For Quality:

20 Hip Extensions

0:40 L-Sit Hold

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