Thursday, November 21st, 2019

CrossFit Empire South – CrossFit

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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

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