Friday, July 12, 2019

CrossFit Empire South – CrossFit

View Public Whiteboard

Metcon (Calories)

“Machine Tabata”

8 Rounds: 4 mins total

20 seconds work

10 seconds rest

*Athlete Picks to use Bike, Row, Ski Erg, or Air Runner. Score is total calories.

Metcon (AMRAP – Rounds and Reps)

“Mind Eraser”

AMRAP 20:

7 Power Cleans (135/95)

7 Burpees

200 Meter Run

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