Thursday, September 17, 2020

CrossFit Empire South – CrossFit

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Tabata Core!

20s work/ 10s rest for 8 Rounds of:

Oblique Side Raises

Snatch Complex

In 10 mins, build to a heavy complex of:

1 Hang Power Snatch

1 OHS

1 Hang Squat Snatch

Metcon (Time)

“Knuckles”

3 Rounds For Time: (15 min time cap)

100 Double Unders

30 Toes to Bar

Burn! 12:00pm

Every 5:00 x 5 Rounds

15 Burpees

25 Kettlebell Swings

15 Cal Row

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