Tuesday, August 27, 2019

CrossFit Empire South – CrossFit

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Skill Work

For 12 mins, work on a pulling skill. This could be kipping pull-ups, strict pull-ups, chest-to-bar, bar muscle ups, ring muscle ups.

Metcon (Time)

“Cement Truck”

For time:

Every 5 Minutes x 5 Rounds:

400 Meter Run

12/9 Calorie Assault Bike or Row

15 Toes to Bar

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