Saturday, February 13, 2021

CrossFit Empire South – CrossFit

Bring your special other half today and do today’s Valentine Date WOD!

View Public Whiteboard

Metcon (Time)

“Love and CrossFit”

For Time; Teams of 2: (35 min cut off)

Buy-In: 25 Syncro Burpees

Then 4 Rounds of:

50 Kettlebell Swings

50 Alternating Jumping Lunges

50 Sit-Ups

Cash-Out: 25 Syncro Burpees
Teams will break up reps as needed. One will work while other performs a type of isometric hold.

Partner Burpees: Syncro means at the same time! Together.. for life, right?

Kettlebell Swings: Partner A performs Kettlebell Swings while Partner B hangs from Pull Up bar. Switch as needed.

Alternating Jumping Lunges: Partner A performs alternating jumping lunges while Partner B holds the Kettlebell in a Waiter’s Hold. Switch as needed.

Sit-Ups: Partner A performs Sit Ups while Partner B performs a low plank hold.

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