CrossFit Empire South – CrossFit
“You will face many defeats in life, but never let yourself be defeated.” -Maya Angelou
Metcon (Time)
“Goat Day”
or
A.) Tabata Core Thursday!
20s work/ 10s rest for 8 rounds of:
Bicycle Crunches
https://youtu.be/wnuLak2onoA
B.) “Pull Your Own Weight”
EMOM x 12
Min 1: 10 Barbell Bent Over Row
Min 2: 10 DB Bicep Curls
Min 3: Muscle Up Practice or Pull Up Practice
C.) “Fran”
For Time: (10 min cut off)
21-15-9
Thrusters (95/65)
Pull Ups
