Thursday, January 21, 2021

CrossFit Empire South – CrossFit

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Metcon (AMRAP – Rounds)


AMRAP 20 (Teams of 2)

2000/1600m Row


-in remaining time-

Max Rounds

20 Burpee Box Jump Overs (24/20)

10 Power Snatch (185/125)

*split all reps as desired

After Party!

4 sets

15 GHD’s OR 20 Abmat situps

Burn! 12:00pm

For Time:

30 Dbell Push Press

30 Ring Rows

30 Dbell Snatch

30 Sit ups

30 Pike Push Ups

30 Laying Toes to Rig

30 Box Jumps

30 Dbell Squats

30 Wallball over Shoulder

30 Lunges

30 Burpees


-500m Row-

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