Tuesday, July 6, 2021

CrossFit Empire South – CrossFit

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Metcon (AMRAP – Rounds and Reps)

“God Bless The USA”

AMRAP 12:

50 Wall Balls (20/14)

30 Toes to Bar

15 Strict Handstand Push-Ups

Push Press

In 10 mins, find a heavy single rep

Push Jerk

In 10 mins, find a heavy single rep

Burn! 12:00pm

EMOM 24:

Min 1: Max Cal Row

Min 2: Rest

Min 3: Max Double Dumbbell Hang Squat Cleans

Min 4: Rest

Min 5: Max Box Jump Overs

Min 6: Rest

Min 7: Max Cal Bike

Min 8: Rest

Min 9: Max Double Dumbbell Push Press

Min 10: Rest

Min 11: Max Renegade Rows

Min 12: Rest

*Repeat one more time through

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