Thursday, September 3, 2020

CrossFit Empire South – CrossFit

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Tabata Core!

20s Work/ 10s Rest for 8 Rounds of:

Wallball Flutter Kicks

Metcon (Time)

“Michael F. Lynch”

For Time:

100 meter Farmer’s Carry (2×53/35)

20 Back Squats (225/155 lb)

100 Double-Unders

20 Deadlifts (225/155 lb)

100 meter Farmer’s Carry (2×53/35)
This Firefighter Hero WOD is is dedicated to Michael Lynch, FDNY, Ladder 4, who was killed on September 11, 2001.

Lieutenant Lynch was last seen on Sept. 11 helping people trapped in an elevator in the lobby of 2 World Trade Center.

Burn! 12:00pm

4 Rounds:

400m Run

15 Burpees

200m Run Backwards

Rest 1 min between rounds

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