Thursday, October 8, 2020

CrossFit Empire South – CrossFit

View Public Whiteboard

Tabata Core!

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

Medicine Ball Sit Ups

https://youtu.be/5xFIR6T8cn0

Metcon (AMRAP – Rounds and Reps)

“Hardee’s Biscuit and Gravy”

AMRAP 20:

15 Burpees

30/24 Calorie Bike or 500m Row
Beware of the name.. 😉

Burn! 12:00pm

AMRAP 25:

Buy In :

1 Mile Run

Directly Into

AMRAP of

15 Single Arm KB Swings (Right)

20 Box Jumps

15 Single Arm KB Swings (Left)

40 Air Squats

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