Monday, November 1, 2021

CrossFit Empire South – CrossFit

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Metcon (Time)

-RX-

Every 5:00 for 4 Sets:

Assualt Bike 2000/1600m

-Intermediate-

Every 5:00 for 4 Sets:

Same as RX

-Beginner-

Every 5:00 for 4 Sets:

Assualt Bike 1600/1200m

Skills

3 Sets:

1:00 Plank Hold

100m DB Front Rack Carry (50/35#)

100m DB Waiter Carry + Farmer Carry

Cool Down

Accumulate:

1:00 Alternating Standing Figure Four Stretch

:45 Standing Calf Stretch / Side

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