220101

CrossFit Empire South – CrossFit

Happy New Year! No classes today! Below is an at home workout!

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Metcon (AMRAP – Rounds and Reps)

AT HOME

Equipment

AMRAP 17:

40 DB facing burpees

30 alternating DB snatches

30 DB facing burpees

30 alternating DB snatches

20 DB facing burpees

30 alternating DB Snatches

10 DB facing burpees

or Bodyweight

AMRAP 17:

40 burpees over an object

30 ground-to-overhead with an object

30 burpees over an object

30 ground-to-overhead with an object

20 burpees over and object

30 ground-to-overhead with an object

10 burpees over an object

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