CrossFit Empire South – CrossFit
“Knowledge is power, community is strength, and positive attitude is everything.”
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
