Monday, July 5, 2021

CrossFit Empire South – CrossFit

– We are having normal class times today!
– This is the last week of our strength cycle on Oly lifting!

View Public Whiteboard

Metcon (Time)

“Proud To Be An American”

7 Rounds For Time: (16 min time cap) Teams of 2

177m Run (together)

6 Rope Climbs OR 20 Strict Pull Ups

Overhead Squat

Build to a heavy single in 12 mins

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