Friday, April 9, 2021

CrossFit Empire South – CrossFit

View Public Whiteboard

Bench Press

E2:00 x 5 Sets

2 reps @ 79% of 1RM

Metcon (AMRAP – Reps)

“The Waterboy”

Partner Workout

4 Sets:


10 Synchro Burpees

30 Synchro Air Squats

50 Double Unders (each, at the same time)

Max Wall Balls (20/14) (Split)

-Rest 2 Minutes between sets-

Burn! 12:00pm



Kettlebell Swings

Goblet Squats

Kettlebell Deadlift

*After Each Round Farmers Carry 100ft

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