Thursday, March 5, 2020

CrossFit Empire South – CrossFit

“You make a living with what you get. You make a life with what you give.” – Winston Churchill

View Public Whiteboard

Metcon (AMRAP – Rounds and Reps)

“Goat Day”

or

A.) Tabata Core! Whoo Hoo!

20s work/10s rest for 8 rounds of:

Seated L-Sit With Legs Over Kettlebell

Watch This!: https://youtu.be/lreU_9ZLo_Y

B.) AMRAP 10:

15 Overhead Squats (95/65)

12 Sumo Deadlift High Pulls (95/65)

9 Chest to Bar Pull-ups

C.) ROMWOD

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