CrossFit Empire South – CrossFit

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Metcon (Time)

“Kansas City Chiefs”

Teams of 2

15 Synchro Bar Muscle Ups or 20 Synchro Burpee Pull-Ups

100/80 Calorie Assault Bike or 1 Mile Run (split)

100 Double Unders (Each/Same time)

12 Synchro Bar Muscle Ups or 16 Synchro Burpee Pull-Ups

100/80 Calorie Assault Bike or 1 Mile Run

100 Double Unders (Each/Same time)

9 Synchro Bar Muscle Ups or 12 Synchro Burpee Pull-Ups

100/80 Calorie Assault Bike or 1 Mile Run

100 Double Unders (Each/Same time)

CrossFit Empire South – CrossFit

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Shoulder Press

In 10 min, find a 1 rep heavy

Metcon (Time)

“Tennessee Titans”

3 Person Team (30 min time cap)

5 Rounds (1 person goes through entire round while other 2 rest)

12 Toes to bar

6 Hang Squat Cleans (185/125)

30 Jumping Split Lunges

Burn! 12:00pm

3 Sets:

1 min max DB Thrusters

1 min max DB Hang Power Cleans

1 min max DB Push Press

1 min max alternating DB lunges

1 min max Devil’s Press

1 min REST