Tuesday, June 23, 2020

CrossFit Empire South – CrossFit

“Fear is a reaction. Courage is a decision.”

View Public Whiteboard

Metcon (Time)

“Hot Route”

For Time: (25 min cut off)

Buy-In: 1 Mile Run

Directly Into 3 Rounds:

50′ Single Dumbbell Overhead Walking Lunge (Left)

50′ Single Dumbbell Overhead Walking Lunge (Right)

20 Alternating Pistols

10 Alternating Single Arm Devil’s Press

Burn! 12:00pm

AMRAP 6:

500m Row

15 Burpees

Max Wallballs in Time Remaining

Rest 2 mins

x4

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