Friday, December 4, 2020

CrossFit Empire South – CrossFit

View Public Whiteboard

Metcon (Time)

“Back in Black”

AMRAP 3 x 6 Sets

21 Abmat Sit Ups

21 Russian KettleBell Swings (53/35)

Max Handstand Push Ups

– Rest 1 minute after each AMRAP, then repeat until 63 reps of HSPU are completed or time capped-
RX+: 21 GHDs/3 Rope Climbs/Max Strict Handstand Push Ups

*You must be able to do all these movements to do RX+

Burn! 12:00pm

3 Rounds:

25 Ring Rows

35 Air Squats

25 KB Sumo Deadlift High Pull

Rest 2:00

3 Rounds:

20 Barbell Push Ups

30 Box Step Ups

20 Lunges

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