CrossFit Empire South – CrossFit
Metcon (AMRAP – Rounds and Reps)
“When He Saw Their Faith”
AMRAP 30; Teams of 2 (You go, I go)
20/16 Calorie Assault Bike or 300m Run
15 Pull-Ups
10 Power Cleans (185/125)
Burn! 12:00pm
For Time: (30 min time cap)
40 Cal Row
40 Double DB Floor Press
40 Alterning Double DB Lunges
40 Double DB Bicep Curls
40 Double DB Shoulder to Overhead
40 Double DB Squats
*Every Min on Min, perform 4 burpees*
CrossFit Empire South 