Thursday, March 18, 2021

CrossFit Empire South – CrossFit

Tonight is the viewing of 21.2! Come hangout and let’s see what challenge we have this week!
(if you won’t be able to make any of our times this weekend to do the open for score, you can do the WOD right after it’s announced!

View Public Whiteboard

Metcon (AMRAP – Rounds and Reps)

Teams of 2

AMRAP 18:

80/60 Calories Assault Bike

30 Power Cleans (135/95)

30 Shoulder to Overhead (135/95)

Burn! 12:00pm

Tabata Style: 8 Rounds Each Movement

-Squat to a heel raise

-Plate jack hops

-Rings or Bench Dips

-Bicycle crunches

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