Tuesday, December 31, 2019

CrossFit Empire South – CrossFit

9:00am WOD today only! Come in and warm up on your own. Door will open at 8:30am. Let’s send 2019 out with a bang!

View Public Whiteboard

Metcon (Time)

“Empire South’s New Year’s Eve Chipper”

For Time: (50 min cut off)

Buy-in: 800m Run

31 Bear Complex (95/65) RX+(135/95)

31 Barbell Push Ups

31 Chest to Bar Pull Ups

31 Box Jump Overs

31 Handstand Push Ups

31 Alternating KB Front Rack Lunges

31 Burpee to Kettlebell Swing (53/35) RX+ (70/53)

31 Sit Ups

Cash Out: 800m Run
Bear Complex:

1 Power Clean

1 Front Squat

1 Push Press

1 Back Squat

1 Back Rack Push Press

*Including all five movements of the Bear Complex, we have 12 movements and 31 reps to represent month and day, and a total of a 1 mile run for another awesome year of CrossFit!

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s