Tuesday, November 3, 2020

CrossFit Empire South – CrossFit

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Squat Snatch

EMOM x 10

3 Squat Snatch @70% (Singles)

Metcon (Time)

“Dominic Toretto”

For Time: (12 min time cap)

40-30-20-10

-Cal Bike or Row (Ladies: 30-22-14-8) OR 600m Run-400m Run-200m Run-100m Run

-Air Squats

Rope Climb

Spend 10 mins after class working on Rope Climb technique

Burn! 12:00pm

AMRAP 20:

20 Dumbbell Box Step Ups

20 Burpees over the Dumbbell

10 Shoulder to Overhead with Right Arm

10 Shoulder to Overhead with Left Arm

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