Tuesday, September 22, 2020

CrossFit Empire South – CrossFit

View Public Whiteboard

Bench Press

E2:00 x 6 Sets

5-5-5-5-5-6

@70-80%

Metcon (Time)

“Winter is Coming”

Teams of 2 (20 Min Time Cap)

6 Rounds Each of:

15/12 Calorie Assault Bike or 250m Row or 200m Run

8 Burpee Box Jump Overs (24/20)

Burn! 12:00pm

3 Rounds:

30 Wallball Slams

20 Dead Bugs

10 Burpees to a Target

5 Tire Flips

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