Monday, November 11, 2019

CrossFit Empire South – CrossFit

Happy Veteran’s Day! We are at normal hours. We are offering a free WOD all day today to Veterans.

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Metcon (1 Rounds for time)

“200m Intervals”

Run (4) 200 m intervals with 2 mins rest between each.

Score will be the slowest interval.

Metcon (AMRAP – Rounds and Reps)

“Jack”

AMRAP 20:

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.

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