CrossFit Empire South – CrossFit
Come tonight at 5:45pm and do today’s WOD with me if you can! – Coach Katie
Metcon (AMRAP – Rounds and Reps)
“Coach Katie’s Dirty Thirty Birthday WOD”
AMRAP 30:
8 Muscle Ups
28 Wallballs (20/14)
19 Power Cleans (185/125)
90′ Handstand Walk
Scaling Options:
For Muscle Ups:
Box/Banded
16 Chest to Bar Pull Ups
16 Pull Ups/Ring Rows/Banded
For Wallballs:
Nothing 🙂
For Power Cleans:
Weight Down, these are suppose to be heavy singles
For HandStand Walking:
Bear Crawl
30 Handstand Push Ups
30 Double Dummbell Push Press
Burn! 12:00pm
6 Sets on the Bike or Row
-2 mins at a moderate pace, 1 min fast
Rest 1 min between sets, going for Cals
Rest 5 mins
Then AMRAP 5:
MAX Cal Bike or Row
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