Thursday January 24, 2019

CrossFit Empire South – CrossFit

Metcon (5 Rounds for weight)

“No Brainer”

On the 3:00 x 5 Rounds:

21 Plate Hops

12 Shuttle Sprints

6 Deadlifts

Build in Loading on the Deadlift

C.E.

3 Supersets

0:30 Double KB Front Squat Hold

10 each side KB Bent Over Rows

50 Banded Pull Aparts

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