Thursday, November 26, 2020

CrossFit Empire South – CrossFit

Join us for our annual Turkey WOD at 9:15am!

View Public Whiteboard

Metcon (Time)

“Turkey Chipper”

By In: 1 Mile Run

50 Kettlebell Swings/Dumbbell Snatches (50/35)

50 Box Jumps

50 Sit Ups

50 Alternating Medball Overhead Lunges

50/35 Cal Row or Bike

50 Deadlifts (185/125)

Cash Out: 1 Mile Run
Scaling Option:

800m Run or 600mWalk

50 Russian KB or DB Swings

50 Step Ups to a Box or Plates

50 Russian Twist

50 Front Rack Medball Lunges

40/30 Cal Row or Bike

50 Deadlifts (weight down)

800m Run or Walk 600m

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