Thursday, June 3, 2021

CrossFit Empire South – CrossFit

View Public Whiteboard

Metcon (Time)

“Air Force Ones”

Teams of 2

For Time: (18 min time cap)

300 Double Unders


30 Deadlifts (225/155)


300 Double Unders

Push Jerk

In 10 mins, build to a heavy 3 reps

Burn! 12:00pm

For Time:

3 Rounds: (30 min time cap)

500m Row

40 Tall Kneeling Shoulder Press

30 Weighted Hollow Rocks

20 Floor Presses

10 Tall Kneeling Bicep Curls

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