Tuesday, September 15, 2020

CrossFit Empire South – CrossFit

View Public Whiteboard

Metcon (Time)

Every 4:00 x 6 Rounds

-15/10 Calorie Assault Bike or 250m Row or 200m Run

-12 Dumbbell/KB Front Squats (50s/35s)

-6 Burpee Box Jump Overs (24/20)
Score is the slowest of the rounds

Burn! 12:00pm

5 Rounds For Time:

10 Man Makers

15 Sit Ups

200m Run

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