Thursday, September 30, 2021

CrossFit Empire South – CrossFit

View Public Whiteboard

Metcon (Time)

“Arabian Nights”

For Time: (25 min time cap)

Teams of 2

100 Pushups

30 Synchro Alternating Single Dumbbell Step Ups (50/35) (20in)

100 Double Unders (Each, at the Same time)

30 Synchro Alternating Single Dumbbell Step Ups (50/35) (20in)

100 Kettlebell Swings (70/53)

30 Synchro Alternating Single Dumbbell Step Ups (50/35) (20in)

100 Double Unders (Each, at the Same time)

Accessory

A.) Seated Arnold Press:

E2:00 x 4 Sets:

12 Reps

*Build to a Moderate Weight and stay the same across all sets.

B.) Weighted Hip Thrust

E2:00 x 5 Sets:

12 Reps

*Build to a Moderate Weight and stay the same across all sets.

Burn! 12:00pm

AMRAP 30

75 Cal Row

15 Burpees

15 Goblet Squats

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