Wednesday, July 7, 2021

CrossFit Empire South – CrossFit

View Public Whiteboard

Metcon (Time)

“Stars and Stripes Forever”

For Time: (16 min time cap)


Burpee Dumbbell/Kettlebell Deadlift (50s/35s)

– 10/8 Calorie Assault or 100m Sprint

Front Squat

In 12 mins, build to a heavy single rep

Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s