Saturday, June 5, 2021

CrossFit Empire South – CrossFit

View Public Whiteboard

Metcon (Time)

“US Capitol”

3 Sets:

12/10 Calorie Bike

50’ Handstand Walk

10 Bar Muscle Ups

12/10 Calorie Bike

3/2 Rope Climbs

50’ Handstand Walk

12/10 Calorie Bike

-Complete a set Every 10:00-

– Or –

3 Sets:

15/12 Calorie Row

100’ Farmer Carry (70s/50s)

15 Burpee to Target

15/12 Calorie Row

15 Strict Pull-Ups

100’ Farmer Carry (70s/50s)

15/12 Calorie Row

-Complete a set Every 10:00-
200m Run is also an option for either bike or row

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