CrossFit Empire South – CrossFit
Friends and Family Day is today starting at 9:15am!
Once our parking is full, please park at the gas station on the other side of Old Gin Carpets or across the road at Fleming Construction.
It’s going to be a fun one today, some good Murph prep!
Metcon (No Measure)
“Friends and Family Day”
Buy In: 800m Run Together
Partner 1: 3 Rounds of “Cindy”
Partner 2: Max Kettlebell Swings
5 Pull Ups
10 Push Ups
15 Air Squats
Buy In: 800m Run only happens once to start off the WOD.
Once you and your partner come back from the run, for the remainder of AMRAP, partner 1 will start the 3 rounds of Cindy while partner 2 starts working on max kettlebell swings. Once partner 1 is done with their 3 rounds of Cindy, partners will switch, picking up where their partner left off.
Score is: Max kettlebell swings total AND number of rounds of “Cindy” completed.