Friday, April 2, 2021

CrossFit Empire South – CrossFit

View Public Whiteboard

Metcon (AMRAP – Reps)

“The Flash”

AMRAP 5:

50 Double Unders

10 Dumbbell/Kettlebell Deadlifts (50s/35s)

-Rest 5:00 –

AMRAP 5:

50 Double Unders

10 Dumbbell/Kettlebell Front Squats (50s/35s)

-Rest 5:00 –

AMRAP 5:

50 Double Unders

10 Dumbbell/Kettlebell Squat Clean Thruster (50s/35s)

Burn! 12:00pm

5 Sets

AMRAP 3:

3 Dumbbell Power Cleans

6 Push Ups

9 Air Squats

– rest 1:00 between sets –

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