Tuesday, April 23, 2019

CrossFit Empire South – CrossFit

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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.


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