Thursday, December 26, 2019

CrossFit Empire South – CrossFit

We’re back at it! Regular scheduled classes today!

View Public Whiteboard

Pull Up Work

E2:00 x 4 Sets of 8 reps:

Bent over Barbell Row

*followed by 10 banded pull aparts

Then

E2:00 x 4 Sets of 12 reps (6 each arm):

DB Bicep Curls

*followed by 3 pull ups with a 3-5 sec negative

Metcon (5 Rounds for reps)

“Goat Day”

or

“Punching Bag”

AMRAP 3 x 5 Rounds:

10 Kettlebell Swings (70/53)

20 Double Unders

10 KB Front Rack Reverse Lunges (70/53)

20 Double Unders

*Rest 1 min between rounds

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