CrossFit Empire South – CrossFit
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
