Friday, November 6, 2020

CrossFit Empire South – CrossFit

View Public Whiteboard

Metcon (Time)

5 Rounds For Time: (30 min time cap)

600m Run

20 Overhead Squats (75/55)

20 Sumo Deadlift High Pulls (75/55)

After Party!

3 Rounds Not For Time:

:30s Top of Rings Hold

15 Back Extensions

15 GHDs

Burn! 12:00pm

For Time: Running Day! Making our way to that 5K!

Run 1 Mile

Rest 5 Mins

Run 800m

Rest 2 Mins

Run 800m

Rest 5 Mins

Run 1 Mile

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