CrossFit Empire South – CrossFit
Metcon (3 Rounds for reps)
“4EVER”
AMRAP 4:
27 Calorie Bike or Row
27 Burpees
27 Chest to Bar Pull-ups
Rest 4 Minutes
AMRAP 4:
21 Calorie Bike or Row
21 Burpees
21 Toes to Bar
Rest 4 Minutes
AMRAP 4:
15 Calorie Bike or Row
15 Burpees
15 Pull-ups
Burn! 12:00pm
3 Rounds For Time:
1200m Row
12 Double Kettlebell Deadlifts
12 Double Kettlebell Front Squats
12 Burpees
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