CrossFit Empire South – CrossFit
Metcon (5 Rounds for time)
“Goat Day”
or
“Double Dare”
On the 4:00 x 5 Rounds:
25/20 Calorie Assault Bike or Row
50 Double Unders
5 Deadlifts
*Build in Deadlift Weight*
“Goat Day”
or
“Double Dare”
On the 4:00 x 5 Rounds:
25/20 Calorie Assault Bike or Row
50 Double Unders
5 Deadlifts
*Build in Deadlift Weight*