Saturday, April 24, 2021

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!

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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.

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