Thursday, July 8, 2021

CrossFit Empire South – CrossFit

View Public Whiteboard

Metcon (Time)

“Red, White, and Blue”

5 Rounds For Time: (15 min time cap)

60 Double Unders

15 Hang Clean and Jerk (75/55)

100ft Walking Lunge

Snatch

In 15 mins, build to a heavy one rep!

(This can be a power or squat)

Burn! 12:00pm

For Time: (35 min time cap)

1 Mile Run

75 Kettlebell Swings

Run 800m

50 Wallballs

Run 400m

25 Burpees

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