Saturday, November 28, 2020

CrossFit Empire South – CrossFit

This is one of the WODs for the Battle of the Boxes Throwdown! This will be a good time to come test it out and make a game plan for that day!

View Public Whiteboard

Metcon (AMRAP – Rounds and Reps)

“Row Mania”

AMRAP 20:

Advanced:

500m row

12 pull-ups

50 air squats

12 shoulder to overhead (95/65)

Intermediate:

400m row

12 Jumping pull-ups

50 air squats

12 shoulder to overhead (65/45)

Beginner:

300m row

12 ring rows

30 air squats

12 DB shoulder to overhead (20/10)

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