CrossFit Empire South – CrossFit
Metcon (AMRAP – Rounds and Reps)
200 Meter Run
15 Wallball Sit Up Throws (20/14)
3 Rope Climbs
*Wallball Sit Up Throws: Athlete starts with feet on the wall, sitting down. Athlete will touch the WB behind head on the floor, then athlete while sitting up will throw WB to wall. Repeat.