Saturday, January 25, 2020

CrossFit Empire South – CrossFit

Today is the “Big Nasti” competition at CrossFit Protocal in Decatur. If you’d like to come watch and hangout, it will start at 9:00am. If not, you’ve got an awesome WOD planned for today!

View Public Whiteboard

Metcon (AMRAP – Rounds and Reps)

Teams of 3

AMRAP 30:

5 Toes to Bar

7/5 Cal Assault Bike or 10/7 Cal Row

5 Hang Power Snatches

*Weight Increases Every 6 Rounds (Twice Per Teammate):*

Weight 1: 75/55

Weight 2: 95/65

Weight 3: 115/85

Weight 4: 135/95

Weight 5: 155/105 (AMRAP)

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