Thursday, November 18, 2021

CrossFit Empire South – CrossFit

View Public Whiteboard

Jerry (Time)

For Time:

1-Mile Run

2k Row

1-Mile Run
In honor of Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 preparing for deployment to Afghanistan.
To learn more about Jerry click here
– INTERMEDIATE –

For Time:

1000m Run

1500/1200m Row

1000m Run

– BEGINNER –

For Time:

1000m Run

1000/800m Row

1000m Run

Cool Down

3 Sets:

:30 Reach, Roll, and Lift

:30 Seated Torso Twist

:30 Frog Stretch

Burn! 12:00pm

Every 5:00 x 6 Rounds

20 Double Dumbbell Thrusters

20 Double Dumbbell Deadlifts

20 Burpees

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