CrossFit Empire South – CrossFit
Bench Press
In 15 min find a 1 rep heavy
Metcon (Time)
“Detroit Lions”
5 Sets (New Set Every 5:00)
20 Kettlebell Swings (53/35)
20 Wall Ball (20/14)
50 Double Unders
Burn! 12:00pm
3 Rounds For Time:
50 Air Squats
40 Sit Ups
30 Burpees
Cash Out:
800m Run or 1000m Row or 52/40 Cal Bike
CrossFit Empire South 