CrossFit Empire South – CrossFit
Don’t forget! The last day to sign up for the pre-order for a CFES jacket is this Wednesday!
Metcon (AMRAP – Rounds and Reps)
“Black Panther”
OPEN 11.5
AMRAP 20:
5 Power Cleans (145/100)
10 Toes-to-Bar
15 Wall Balls (20/14)
Masters 45+:
AMRAP 20:
5 Power Cleans (115/80)
10 Knee to Elbows
15 Wall Balls (14/10)
After Party!
3 Rounds
10 Standing Alt. DB Bicep Curls (each side)
20-40 secs Top of Ring Dip Hold
1 min couch stretch (each side)
1 min foam roll lats (each side)
CrossFit Empire South 