Wednesday, July 7, 2021

CrossFit Empire South – CrossFit

View Public Whiteboard

Metcon (Time)

“Stars and Stripes Forever”

For Time: (16 min time cap)

10-9-8-7-6-5-4-3-2-1

Burpee Dumbbell/Kettlebell Deadlift (50s/35s)

– 10/8 Calorie Assault or 100m Sprint

Front Squat

In 12 mins, build to a heavy single rep

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