Thursday, February 21, 2019

CrossFit Empire South – CrossFit

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Metcon (No Measure)

“Goat Day”

On the Minute x 20

Odd: Movement 1

Even: Movement 2

*This day can be used as a skill practice day or a cardio day, you pick the movements. Everything is free game. Below is an example of how you could structure this workout.*

### Practice Option:

On the Minute x 20

Odd Minutes: 30 Seconds Double Under Practice

Even Minutes: 3-6 Handstand Push-ups

### Cardio Option:

On the Minute x 20

Odd Minutes: 15/12 Calorie Bike

Even Minutes: 0:45 of Sit-ups

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