Friday, Decmeber 18, 2020

CrossFit Empire South – CrossFit

We will not have 4:30pm or 5:45pm class this afternoon so our coaches can help in preparation of Battle of the Boxes in Madison tomorrow!

View Public Whiteboard

Metcon (Time)

5 Rounds For Time: (20 min time cap)

300m Run

15 Power Snatch (115/80)

Burn! 12:00pm


16 Cal Bike

8 AbMat Sit Ups

8 WallBall Slams

8 Burpees over WallBall

*Rest 4 min / REPEAT AMRAP beginning where you left off on the first AMRAP

Score is total complete rounds + reps


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