Wednesday, February 24, 2021

CrossFit Empire South – CrossFit

View Public Whiteboard

Metcon (Time)

“Flying V”

For Time: (20 min time cap)

Teams of 2

200/160 Calorie Assault Bike

125 Synchro Air Squats

* Split Bike calories as needed *

After Party!

4 Rounds

10 Bench Press (build to a moderate weight – perform all sets at the same weight – controlled up and down)

12 body weight rows – bar on rig


3 rounds

10 standing alt. Dumbbell curls (each side)

10 db tricep kickbacks on bench (each side)

15 v-ups

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