Friday, February 26, 2021

CrossFit Empire South – CrossFit

View Public Whiteboard

Metcon (Time)

“Triple Deque”

Every 2 minutes (10 sets)

18 Wall Balls (20/14)

36 Double Unders
Score is slowest time

After Party!

Spend 10-15 mins working on muscle up skills!

Burn! 12:00pm

For Time: (20 min time cap)

Buy In:

400m Run


4 Rounds of:

30 Sit Ups

20 Plank Jacks

20 Double Db Shoulder to Overhead


Cash Out:

400m Run


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