Tuesday, March 23, 2021

CrossFit Empire South – CrossFit

View Public Whiteboard

Bench Press

E2:30 x 5 Sets

-3 reps @ 85%

Metcon (Time)

“Kill The Messenger”

For Time: (20 min time cap)

5-10-15-20-15-10-5

Pull-ups

Wall Balls (20/14)

200m Run

RX+: (30/20) Wallball weight

Burn! 12:00pm

Buy In:

1200m Row

Into

4 Rounds of:

20 Kettlebell Swings

20 Sit Ups

20 Alternating Kettlebell Lunges

Into

Cash Out:

40 Burpees

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