CrossFit Empire South – CrossFit
9:00am WOD today only! Come in and warm up on your own. Door will open at 8:30am. Let’s send 2019 out with a bang!
Metcon (Time)
“Empire South’s New Year’s Eve Chipper”
For Time: (50 min cut off)
Buy-in: 800m Run
31 Bear Complex (95/65) RX+(135/95)
31 Barbell Push Ups
31 Chest to Bar Pull Ups
31 Box Jump Overs
31 Handstand Push Ups
31 Alternating KB Front Rack Lunges
31 Burpee to Kettlebell Swing (53/35) RX+ (70/53)
31 Sit Ups
Cash Out: 800m Run
Bear Complex:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Back Rack Push Press
*Including all five movements of the Bear Complex, we have 12 movements and 31 reps to represent month and day, and a total of a 1 mile run for another awesome year of CrossFit!