Thursday, December 5, 2019

CrossFit Empire South – CrossFit

View Public Whiteboard

Metcon (AMRAP – Rounds and Reps)

“Goat Day”

or

“Pull Your Own Weight”

E2:00 x 4 Sets of 8 reps:

Bent Over Barbell Rows (135/95)

then

E2:00 x 4 Sets for 12 reps:

DB Bicep Curls

*Each set is directly followed by 3 strict pull ups or ring rows

-Rest 5 Mins-

Then

“Mood Swing”

AMRAP 16:

400m Run

12 Kettlebell Swings (70/53)

2 Rope Climbs

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