Friday January 25, 2019

CrossFit Empire South – CrossFit

Metcon (Time)

“Top Down”

For Time: (22 min cut off)

50 Burpees

40/30 Calorie Assault Bike/Row

30 Hang Squat Cleans (115/80)

*THEN IN TIME REMAINING*

Hang Squat Clean

Build to a 1RM Hang Squat Clean

C.E.

Midline:

50 GHD Sit-Ups

75 Abmat Sit-Ups

100 Banded Goodmornings

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s