Thursday, April 4, 2019

CrossFit Empire South – CrossFit

View Public Whiteboard

Gymnastics

Strict HPSU – 1 Attempt for Max Repetitions

Strict Pull-Ups – 1 Attempt for Max Repetitions

Metcon (AMRAP – Rounds and Reps)

“Rope Swing”

AMRAP 15:

3 Rope Climbs

15 Kettlebell Swings (53/35)

30 AbMat Sit-ups

C.E.

A) ROMWOD, Active Recovery, or Optional Below

Not for Time, and at a Controlled Intensity:

50/40 Calorie Ski Erg

75/60 Calorie Row

100/80 Calorie Assault Bike

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