Friday, July 31, 2020

CrossFit Empire South – CrossFit

View Public Whiteboard

Power Snatch

In 12 mins, build to a heavy set of 3, Touch and Go

Metcon (Time)

“Hot Flash”

For Time: (12 min time cap)


Power Snatches (95/65)

Kipping Handstand Push-ups

Burn! 12:00pm


16 Cal Bike

16 Alternating Overhead Wallball Lunges

16 Box Step Ups

16 Air Squats

16 Burpees to a Target


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