Thursday, May 27, 2021

CrossFit Empire South – CrossFit

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Metcon (AMRAP – Rounds and Reps)

“Pink Ranger”

AMRAP 18:

Teams of 2

2 Rounds (each) (Partner 1 does 2 rounds, then Partner 2 does 2 rounds….)

100m Shuttle Run

15 Kettlebell Swings (53/35)

10 Handstand Push-Ups

5 Burpee Box Get Overs (30/24)

Southside Competitive Strength

5 Sets:

3 Front Squats + 3 Back Squats

*Build in weight across sets

Rest 1:30 between sets

Burn! 12:00pm

AMRAP 21:

1000m Row

20 Single Arm Thrusters (10 each arm)

100 Double or Single Unders

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