Thursday, January 14, 2021

CrossFit Empire South – CrossFit

View Public Whiteboard

Warm-up (No Measure)

“Tabata Core”

20s Work/10s Rest 8 Rounds of:

Hollow Rocks

Metcon (3 Rounds for time)

“The Gunslinger”

EMOM x 10 min

200/175m Row

– Rest 2:00 –

EMOM x 10 min

5 Power Snatch (115/80)

* Weight must be Touch and Go

– rest 2:00 –

EMOM x 10 min

10 Bar facing Burpees

(Masters 45+)

175/150M Row

5 Power Snatches @ (95/65)

8 Bar Facing Burpees

*Same time duration as above

Burn! 12:00pm

Buy In: 1 Mile Run

-into-

AMRAP 15:

3, 6, 9, 12, 15…

Goblet Squats

Sit Ups

KB/DB Deadlifts

Burpees

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