Thursday, August 12, 2021

CrossFit Empire South – CrossFit

View Public Whiteboard

Bench Press

E2:00 x 5 Sets

4 reps @ 80%

Metcon (Time)

“Black Coffee”

For Time: (16 minute time cap)

Teams of 2

3 Rounds (each)

50 Wallballs (20/14)

400m Run

* Partner one wall balls while partner 2 is running, switch when both have completed their station. Rotate through until both partners have completed 3 rounds *

Burn! 12:00pm

EMOM x However long you can last: (12 min time cap)

5 Kettlebell Swings

5 Goblet Squats

5 Burpees

Once you are done:

3K Row For Time

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