Thursday, September 5, 2019

CrossFit Empire South – CrossFit

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Metcon (AMRAP – Rounds and Reps)

“Goat Day”


“Slam Dunk”


200 Meter Run

15 Wallball Sit Up Throws (20/14)

3 Rope Climbs

*Wallball Sit Up Throws: Athlete starts with feet on the wall, sitting down. Athlete will touch the WB behind head on the floor, then athlete while sitting up will throw WB to wall. Repeat.

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