Monday, November 23, 2020

CrossFit Empire South – CrossFit

*Please wipe down equipment after use, wash hands before and after class, take that vitimin c and zinc daily!
*SIGN UP FOR BATTLE OF THE BOXES THROWDOWN! WHAT ARE YOU WAITING FOR?!

View Public Whiteboard

Metcon (Time)

“Daniel”

For Time: (22 min time cap)

50 Pull-ups

400 meter run

21 Thrusters (95/65)

800 meter run

21 Thrusters (95/65)

400 meter run

50 Pull-ups
* Scaling option 1

For time:

35 Pull-ups

300 meter run

15 Thrusters (75/55)

600 meter run

15 Thrusters (75/55)

300 meter run

35 Pull-ups

* Scaling option 2

For time:

50 Ring Rows

300 meter row

15 Dumbbell Thrusters (light)

600 meter row

15 Dumbbell Thrusters (light)

300 meter row

50 Ring Rows

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