Friday, October 23, 2020

CrossFit Empire South – CrossFit

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Metcon (Time)

“Darkseid”

For Time: Teams of 2 (18 min time cap)

100 Alt. Dumbbell hang Clean and Jerk (50/35)

– Partner Hangs from pull up bar –

100 Box Jump Overs (24/20)

– Partner Holds Plank (elbows) –

200ft Single Arm Overhead Lunge Walk (50/35)

Burn! 12:00pm

AMRAP 5:

200m Run

15 Sit Ups

Rest 2 mins

AMRAP 5:

10 Cal Row

15 Double Kettlebell Deadlifts

Rest 2 mins

AMRAP 5:

10 Cal Bike

15 Air Squats

Rest 2 mins

AMRAP 5:

10 Cal Row or Bike or 200m Run

15 Burpees

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