Friday, August 27, 2021

CrossFit Empire South – CrossFit

View Public Whiteboard

Metcon (Time)

“In The End”

For Time: (14 min time cap)

150 Wall Balls (20/14)

– Every 2 Minutes Perform 35 Double Unders –

**Start the workout with Double Unders

Muscle Ups

EMOM x 10

Min 1: 3-5 Muscle Ups

Min 2: 45s Easy Bike or Row


Min 1: 5-8 Kipping Swings on Rings or Bar

Min 2: 3-5 Transition (Turn-over) Practice Ring or Bar

Burn! 12:00pm

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