CrossFit Empire South – CrossFit

“Knowledge is power, community is strength, and positive attitude is everything.”

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Metcon (Time)

“Pay Dirt”

10 Rounds: For time (25 min time cap)

200 Meter Run

15 Burpees

Burn! 12:00pm

Rowing:

For Time: (25 min cut off)

250m Row

20 Single DB Squats

500m Row

20 DB Squats

1000m Row

20 DB Squats

1000m Row

20 DB Squats

500m Row

20 DB Squats

250m Row

20 DB Squats