Thursday, October 22, 2020

CrossFit Empire South – CrossFit

View Public Whiteboard

Bench Press

In 12 mins, build to a 1RM

Metcon (Time)


Every 4 mins x 5 Rounds

12 Toes to Bar

12/10 Calorie Assault Bike or Row

12 Wall Balls (20/14)

12 Burpees

Burn! 12:00pm

3 Rounds:

200m Farmers Carry (53s/35s)

1000m Row

30 Kettlebell Swings

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