Tuesday, July 21, 2020

CrossFit Empire South – CrossFit

“Keep your face toward the sun, and your shadow will fall behind you.” -Walt Whitman

View Public Whiteboard

Metcon (Time)

“7 Wonders”

3 Rounds: (25 min cut off)

7 Deadlifts (115/85)

7 Toes to Bar

7 Push Presses (115/85)

500 Meter Row

3 Rounds:

7 Deadlifts (115/85)

7 Toes to Bar

7 Push Presses (115/85)

500 Meter Row

3 Rounds:

7 Deadlifts (115/85)

7 Toes to Bar

7 Push Presses (115/85)

Burn! 12:00pm

0:00 – 10:00

1 mile run

10:00 – 20:00

EMOM

Even Minutes: Box Step Ups

Odd Minutes: Kettlebell Swings

20:00 – 30:00

75 Burpees to Plate

-Every 2:00 starting on the 20:00, 10 Plate Ground to Overhead

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