CrossFit Empire South – CrossFit
Body Armor
3 Rounds: (16min cutoff)
50% of Max Ring Muscle-Ups
50′ DB Overhead Lunge (switch hands at 25′)
200′ Sled Push (Heavy Sprint)
25 GHD Sit-Ups
Metcon (Time)
3 Rounds: (26 min cut off)
“Boat Race”
500 Meter Row
400 Meter Run
Rest 3 Minutes Between Rounds. Score Is Total Time, Including Rest.
CrossFit Empire South 