Friday, June 12, 2020

CrossFit Empire South – CrossFit

“Each new day is a new opportunity to imporve yourself. Take it. Make the most of it.”

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Metcon (Time)

“Double Knot”

For Time: (20 min cut off)

100 Double Unders

9 Bar Muscle-ups

21 Squat Cleans (135/95)

100 Double Unders

9 Bar Muscle-ups

15 Squat Cleans (135/95)

100 Double Unders

9 Bar Muscle-ups

9 Squat Cleans (135/95)

Master’s RX: Chest to Bar Pull Ups

Barbell weight: 115/85

Burn! 12:00pm

Every 4:00 x 7

-200m Run

-5 Man Makers

Rest 2 Mins

Then Accumulate:

4 min max plank hold

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