Tuesday, November 23, 2021

CrossFit Empire South – CrossFit

View Public Whiteboard

Skills

EMOM 10:

3 Weighted Strict Pull-ups

Metcon (AMRAP – Rounds and Reps)

– RX –

AMRAP 7:

7 Box Jumps (30/24″)

7 Chest-to-Bar Pull-ups

– INTERMEDIATE –

AMRAP 7:

7 Box Jumps (24/20″)

7 Pull-ups

– BEGINNER –

AMRAP 7:

8 Box Step-ups (24/20″)

7 Ring Rows

Cool Down

3 Sets:

:30 Calf Stretch / Side

:30 Banded Shoulder Stretch / Side

:30 Foam Roll Quads

Burn! 12:00pm

AMRAP 25:

250m Row

10 Goblet Squats

250m Row

15 Double DB/KB Deadlifts

250m Row

25 Sit Ups

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