Friday, February 15, 2019

CrossFit Empire South – CrossFit

Metcon (Time)

“Waterproof”

For Time: (30min cutoff)

21 – 15 – 9

Row Calories (Women: 15-10-5)

Back Squats (95/65)

15 – 12 – 9

Toes to Bar

Hang Squat Cleans (95/65)

12 – 9 – 6

Burpees over Bar

Thrusters (95/65)

C.E.

25:00 Effort on the Assault Bike/Runner

*On the 5:00, 10:00, 15:00 and 20:00 – perform 20 GHD Sit-Ups*

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