Wednesday, November 18, 2020

CrossFit Empire South  » WOD »  Wednesday, November 18, 2020

CrossFit Empire South – CrossFit

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Metcon (Time)

“Sprint It Out”

For Time: (20 min time cap)

–15/12 Cal Bike or 250m Row or 200m Run


–Burpee Pull Ups
There are 10 rounds in this workout, each round you will perform the same distance on bike/row/run. Round 1 you will start with 10 burpee pulls, round 2 after the bike/row/run, you will perform 9 burpee pulls, and continue in this pattern until all reps are completed or time capped.

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