Saturday, June 20, 2020

CrossFit Empire South – CrossFit

“Knowledge is power, community is strength, and positive attitude is everything.”

Metcon (Time)

For Time: (30 min time cap)

600 Meter Run

50 Kettlebell Swings (53/35)

400 Meter Run

30 Chest to Bar Pull-ups

200 Meter Run With Kettlebell

30 Chest to Bar Pull-ups

400 Meter Run

50 Kettlebell Swings (53/35)

600 Meter Run
Partner Style: (Team of 2)

600 Meter Run Together

100 Kettlebell Swings (53/35)

400 Meter Run Together

60 Chest to Bar Pull-ups

200 Meter Run With Kettlebell Together (switch up every 50m or 100m)

60 Chest to Bar Pull-ups

400 Meter Run Together

100 Kettlebell Swings (53/35)

600 Meter Run Together

Partner can break up reps however they’d like.

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