CrossFit Empire South – CrossFit
Metcon (AMRAP – Reps)
“Goat Day”
or
A. DB Rows
E2:00 x 4 Sets of 12 Reps each arm
B. “8th Grade- Tabata Style”
KBS (53/35)
Cal Bike
KB Box Step Ups
Shuttle Sprints
*Tabata: 20 on, 10 off, 8 Rounds at each station