CrossFit Empire South – CrossFit
Tabata Core!
20s work/ 10s rest for 8 Rounds of:
Oblique Side Raises
Snatch Complex
In 10 mins, build to a heavy complex of:
1 Hang Power Snatch
1 OHS
1 Hang Squat Snatch
Metcon (Time)
“Knuckles”
3 Rounds For Time: (15 min time cap)
100 Double Unders
30 Toes to Bar
Burn! 12:00pm
Every 5:00 x 5 Rounds
15 Burpees
25 Kettlebell Swings
15 Cal Row
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