Tuesday, May 11, 2021

CrossFit Empire South – CrossFit

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Metcon (Time)

“Barney Fife” Teams of 2

5 Rounds For Time: (35 min time cap)

64/52 Calorie Assault Bike or 80/65 Cal Row

20 Power Cleans (135/95)

20 Burpee Box Get Overs (30/24)

Cool Down

1 min pigeon pose (each side)

1 min seated QL stretch (each side)

1 min foot smash lacrosse ball (each side)

Burn! 12:00pm

For Time:

50 Kettlebell Swings

50 KB Box Step Ups

500’ Overhead KB Carry

50 KB Squats

50 Kettlebell Swings

*Every time athletes puts Kettlebell Down, must run 200m

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