CrossFit Empire South – CrossFit
-This is our last week taking donations for The Livin’ Room. If you would like to donate they are looking for:
blankets, warm clothes, gloves, warm socks, etc.
-This Saturday is The Battle of the Boxes Throwndown! We will have a Christmas Party afterward, so plan to stick around for a bit!
Metcon (AMRAP – Rounds and Reps)
3 Squat Cleans (185/125)
6 Lateral Over The Bar Burpees
16 Sit Ups
RX+: 12 GHD Sit Ups
*must be able to do all other movements at RX
3 Sets of:
20 Banded Pull Aparts
10 Dumbbell Curtsy Lunge (each)
– into –
1 min foam roll lats (each side)
1 min seal pose