CrossFit Empire South – CrossFit

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Metcon (Time)

“Shoot To Thrill”

For Time: (22 min time cap)

2000m Row

100 Thrusters (45/35)

30 Chest to Bar or 50 Pull Ups

Cool Down

5 min buddy walk

1 min foam roll lats (each side)

1 min foam roll t-spine

1 min foam roll quads (each side)

Burn! 12:00pm

Teams of 2

50 Synchro Double KB Deadlifts

Then…

10 Rounds of: (Broken up however teams want)

10 Double DB Shoulder to Overhead

12 Wallball Slams

Then…

1500m Row (break up however you’d like)

50 Synchro Abmat Sit Ups