Wedensday, January 6, 2020

CrossFit Empire South – CrossFit

View Public Whiteboard

Metcon (Time)

“Noah’s Ark”

2 Sets For Time: (10 min time cap each set)

25/20 Calorie Assault Bike

25 Push Ups

30 Alternating Step Ups (24/20)

100 Double Unders

30 Alternating Step Ups (24/20)

25 Push Ups

25/20 Calorie Assault Bike

– Rest 3:00 Between Sets –

Masters 45+:

2 Sets For Time:

20/15 Calorie Assault Bike

20 Push Ups

20 Alt. Step ups (24/20)

80 Double Unders

20 Alt. Step ups (24/20)

20 Push Ups

20/15 Calorie Assault Bike

After Party!

3-4 sets

20 Banded Good Morning

1:00 side plank right

1:00 side plank left

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