Thursday, January 2, 2020

CrossFit Empire South – CrossFit

View Public Whiteboard

Metcon (AMRAP – Rounds and Reps)

“Goat Day”


A. “Rope Climbs”

EMOM x 12

1 Rope Climb

*followed by 4 Bent Over DB Flys

B. “Cheaper By The Dozen”


3 Deadlifts (205/145)

3 Toes to Bar

3 Lateral Barbell Burpees

6 Deadlifts

6 Toes to Bar

6 Lateral Barbell Burpees

… continue up by 3s until end of the AMRAP.

Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s