CrossFit Empire South – CrossFit
Pull Ups
In 10 mins, find a max set of pull ups
Metcon (Time)
“Goat Day”
Or
“Old McDonald”
5 Rounds For Time Of:
100m Farmers’ Carry (53s/35s)
30 AbMat Sit Ups
10 Double KB Russian Swings
In 10 mins, find a max set of pull ups
“Goat Day”
Or
“Old McDonald”
5 Rounds For Time Of:
100m Farmers’ Carry (53s/35s)
30 AbMat Sit Ups
10 Double KB Russian Swings
CrossFit Empire South 