Friday, August 28, 2020

CrossFit Empire South – CrossFit

Come tonight at 5:45pm and do today’s WOD with me if you can! – Coach Katie

View Public Whiteboard

Metcon (AMRAP – Rounds and Reps)

“Coach Katie’s Dirty Thirty Birthday WOD”


8 Muscle Ups

28 Wallballs (20/14)

19 Power Cleans (185/125)

90′ Handstand Walk
Scaling Options:

For Muscle Ups:


16 Chest to Bar Pull Ups

16 Pull Ups/Ring Rows/Banded

For Wallballs:

Nothing đŸ™‚

For Power Cleans:

Weight Down, these are suppose to be heavy singles

For HandStand Walking:

Bear Crawl

30 Handstand Push Ups

30 Double Dummbell Push Press

Burn! 12:00pm

6 Sets on the Bike or Row

-2 mins at a moderate pace, 1 min fast

Rest 1 min between sets, going for Cals

Rest 5 mins

Then AMRAP 5:

MAX Cal Bike or Row


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