Tuesday, December 31, 2019

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!

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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!