Thursday, November 28, 2019

CrossFit Empire South – CrossFit

Happy Thanksgiving! There will be a 9am WOD only today. Doors will open at 8:30am. Come in and warm up on your own, we will run heats.

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Metcon (Time)

“Thanksgiving With The Girls”

For TIme: (Time Cap: When You Finish)

“Angie’s House”

20 Pull Ups

20 Push Ups

20 Sit Ups

20 Air Squats

“Nancy’s House”

400m Run

15 Overhead Squats (95/65)

“Fran’s House”

15 Pull Ups

15 Thrusters (95/65)

“Grace/Isabel’s House”

15 Ground-To-Overhead (95/65)

“Helen’s House”

400m Run

21 Kettlebell Swings (53/35)

12 Pull Ups

“Kelly’s House”

400m Run

30 Box Jumps (24″/20″)

30 Wallballs (20/14) (10’/9′)
Come join us for our second annual “Thanksgiving With The Girls”

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