Thursday, September 19, 2019

CrossFit Empire South – CrossFit

Friends and Family Week!

View Public Whiteboard

Metcon (Time)

“Goat Day”

or

A.) Build to a heavy 1RM Strict Pull Up

B.) 4 Rounds For Time: (25 min cut off)

15 Strict Pull-ups

200 Meter Run

30 AbMat Sit-ups

200m weighted run or odd object

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