Saturday, November 16, 2019

CrossFit Empire South – CrossFit

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Metcon (3 Rounds for reps)

“4th Down”

Partner WOD: Partners alternate each 4 minute round. Only one works at a time.

AMRAP 4: Partner 1

21/15 Calorie Row

21 Kettlebell Swings (53/35)

21 Thrusters (75/55)

Partner 1 Rest 4 Minutes

Partner 2 Does Round 1, continue same pattern for remainder of WOD.

AMRAP 4:

15/10 Calorie Row

15 Kettlebell Swings (53/35)

15 Thrusters (95/65)

Rest 4 Minutes

AMRAP 4:

9/6 Calorie Row

9 Kettlebell Swings (53/35)

9 Thrusters (115/85)