Tuesday, May 19, 2020

CrossFit Empire South – CrossFit

Weekly Mindset: “Be on your guard, stand firm in the faith; be courageous; be strong.” -1 Corinthians 16:13

View Public Whiteboard

Metcon (Time)

“Long Beach”

For Time: (35 min cutt off)

1 Round:

160 Double Unders

800 Meter Run

40 Lateral Barbell Burpees

2 Rounds:

80 Double Unders

400 Meter Run

20 Lateral Barball Burpees

3 Rounds:

40 Double Unders

200 Meter Run

10 Lateral Barbell Burpees

Burn! 12:00pm

Buy In:

1 mile run on the 0:00 to 10:00

Then from 10:00 to 30:00


16 Double Plate Deadlifts

16 Burpee to Plate

16 Ground to Overhead

16 Overhead Lunges

16 Plate Thrusters

16 Plate Hops

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