Monday November 19, 2018

CrossFit Empire South – CrossFit

“A Marvel of a Man”- In Memory of Stan Lee

Metcon (Time)

For Time: (35-40 min cut off)

200m Quicksilver Run


Fantastic 4 Rounds of:

9 Thor’s Hammer Snatches (53/35)

5 Black Panthers Burpees (Wakanda Forever!)

200 Doctor Strange Double Unders


Fantastic 4 Rounds of:

9 Black Widow Box Jumps (24/20) *Bonus Points for Cool Kicks at the Top!

5 Hulk Hops (1 Deadlift 275/185 +2 Broad Jumps)

Accumulate 1:00 in a Professor-X Cerebro L-Sit Hold

20 Deadpool Dashes


Fantastic 4 Rounds of:

9 Captain America Shield Blocks (25/15)

5 Spiderman T2B (Hands close together, feet to the outside)

200m Rocket Raccoon Gatling Gun Run (Odd Object Carry)


Fantastic 4 Rounds of:

9 Ant Man Abmat Sit-Ups

5 Iron Man Thrusters (135/95)

*If at any point in the workout you can sink a Hawkeye shot, give someone a 5 penalty Agent Coulson Air Squats immediately!

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