Wednesday, May 1, 2019

CrossFit Empire South – CrossFit

View Public Whiteboard

Metcon (Time)

“Waterlogged”

1,000 Meter Row

Directly Into…

30 Dumbbell Snatches (50/35)

15 Burpee Box Jumps (24″/20″)

20 Dumbbell Snatches (50/35)

10 Burpee Box Jumps (24″/20″)

10 Dumbbell Snatches (50/35)

5 Burpee Box Jumps (24/20″)

Body Armor

4 Rounds For Quality

6 weighted Pull-Ups

12 Barbell Good Mornings

15-21 GHDs or Abmat Sit Ups

Max Effort L-Sit Hold

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