Tuesday, February 16, 2021

CrossFit Empire South – CrossFit

View Public Whiteboard

Metcon (AMRAP – Rounds and Reps)

“The Jetsons”


Teams of 2

12/9 Calorie Assault Bike or 15/12 Cal Row

10 Toes to Bar

5 Muscle Ups

*You go, I go each round!

“Legends 45+”

10/8 Cal Bike or 12/9 Cal Row

10 Toes to Bar

5 Burpee Pull Ups

After Party!

10 min double under practice


35 unbroken double unders every min for 10 min

1 min fore arm smash w/ lacrosse ball (each side)

1 min foam lats (each side)

Burn! 12:00pm

2 Rounds



Ring Rows

Box Jumps

Sit Ups

Rest 2:00 btwn rounds, start over and try to get back to where you got on first round

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