Monday, December 14, 2020

CrossFit Empire South  » WOD »  Monday, December 14, 2020

CrossFit Empire South – CrossFit

-This is our last week taking donations for The Livin’ Room. If you would like to donate they are looking for:
blankets, warm clothes, gloves, warm socks, etc.
-This Saturday is The Battle of the Boxes Throwndown! We will have a Christmas Party afterward, so plan to stick around for a bit!

View Public Whiteboard

Metcon (AMRAP – Rounds and Reps)

“Peppermint Patty”


3 Squat Cleans (185/125)

6 Lateral Over The Bar Burpees

9 Pull-ups

16 Sit Ups
RX+: 12 GHD Sit Ups

*must be able to do all other movements at RX

After Party!

3 Sets of:

20 Banded Pull Aparts

10 Dumbbell Curtsy Lunge (each)

– into –

1 min foam roll lats (each side)

1 min seal pose

Leave a Reply

%d bloggers like this: