Thursday, July 1, 2021

CrossFit Empire South – CrossFit

View Public Whiteboard

Metcon (Time)

“Monster’s INC.”

For Time: (15 min time cap)

Teams of 2

-50/40 Calorie Assault Bike or 800m Run

-100 Double Dumbbell/Kettlebell Step Ups (50s/35s) (24″/20″)

50/40 Calorie Assault Bike or 800m Run

Hang Squat Snatch

3 @ 65%

2 @ 70%

1 @ 75%

-Rest 90 seconds-

3 @ 70%

2 @ 75%

1 @ 80%

-Rest 90 seconds-

1 @ 85%

Burn! 12:00pm

10 Rounds For Time: (30 min time cap)

10 Burpees

10 Push Ups

10 Air Squats

10 Sit Ups

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