Wednesday, October 14, 2020

CrossFit Empire South – CrossFit

View Public Whiteboard

Metcon (Time)

For Time: (5 min time cap)

1000m Row

Handstand Hold

Max Handstand Hold

* Wall or Freestanding or Double DB Overhead Hold

Rope Climb Practice

10 min rope climbing practice going over footwork

If you feel confident in regular rope climbs, spend 10 mins practicing legless

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