Friday, August 7, 2020

CrossFit Empire South – CrossFit

There will be No Open Gym today

View Public Whiteboard

Front Squat

E2:00 x 5 Sets

Build to a heavy set of 3 reps

Metcon (Time)

“Free Agent”

6 Rounds For Time: (25 min cut off)

200 Meter Run

21 Wallballs (20/14)

15 Kettlebell Swings (53/35)

9 Chest to Bar Pull-ups

Burn! 12:00pm

Coach Katie is on Vay-Cay, there will not be a Burn class today, however here is a Burn Workout For At Home!

Do it, and post that you did it 🙂

5 Rounds of:

2:00 Run

20 Air Squats

20 Sit Ups

20 Burpees

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