CrossFit Empire South – CrossFit
Metcon (AMRAP – Rounds and Reps)
“Rope-a-Dope”
AMRAP 15:
30/20 Calorie Assault Bike
20 Alternating Dumbbell Snatches (70/50)
100 Double Unders
5 Rope Climbs
“Rope-a-Dope”
AMRAP 15:
30/20 Calorie Assault Bike
20 Alternating Dumbbell Snatches (70/50)
100 Double Unders
5 Rope Climbs
CrossFit Empire South 