Monday, January 18, 2021

CrossFit Empire South – CrossFit

Don’t forget! The last day to sign up for the pre-order for a CFES jacket is this Wednesday!

View Public Whiteboard

Metcon (AMRAP – Rounds and Reps)

“Black Panther”

OPEN 11.5

AMRAP 20:

5 Power Cleans (145/100)

10 Toes-to-Bar

15 Wall Balls (20/14)
Masters 45+:

AMRAP 20:

5 Power Cleans (115/80)

10 Knee to Elbows

15 Wall Balls (14/10)

After Party!

3 Rounds

10 Standing Alt. DB Bicep Curls (each side)

20-40 secs Top of Ring Dip Hold

1 min couch stretch (each side)

1 min foam roll lats (each side)

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