CrossFit Empire South – CrossFit
Happy Veteran’s Day! We are at normal hours. We are offering a free WOD all day today to Veterans.
Metcon (1 Rounds for time)
Run (4) 200 m intervals with 2 mins rest between each.
Score will be the slowest interval.
Metcon (AMRAP – Rounds and Reps)
10 Push Press (115/85)
10 Kettlebell Swings (53/35)
10 Box Jumps (24/20)
Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, WA, died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device.