CrossFit Empire South – CrossFit
Thruster
In 12 mins, build to a heavy single thruster from the floor.
Metcon (Time)
“Kids Gone Crazy”
On the 0:00…
“Finny Franny”
15-12-9
Thrusters (95/65)
Pull-Ups
On the 4:00…
“Dear Diana”
15-12-9
Deadlifts (225/155)
HSPUs
On the 8:00…
“Munchkin Mandy”
6-4-2
Ring Muscle-Ups
Squat Snatches (135/95)
CrossFit Empire South 