Thursday, January 2, 2020

CrossFit Empire South – CrossFit

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Metcon (AMRAP – Rounds and Reps)

“Goat Day”

Or

A. “Rope Climbs”

EMOM x 12

1 Rope Climb

*followed by 4 Bent Over DB Flys

B. “Cheaper By The Dozen”

AMRAP 12:

3 Deadlifts (205/145)

3 Toes to Bar

3 Lateral Barbell Burpees

6 Deadlifts

6 Toes to Bar

6 Lateral Barbell Burpees

… continue up by 3s until end of the AMRAP.

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