CrossFit Empire South

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Tuesday, April 27, 2021

CrossFit Empire South – CrossFit

We will have a 3:30pm class again today in addition to 4:30 and 5:45!

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Metcon (Time)

“The Chosen”

For Time: (13 min cap each set)

3 Rounds:

5 Muscle Ups (Bar or Ring) or 8 Burpee Pull-Ups

9 Hang Power Cleans (135/95)

7 Shoulder to Overhead (135/95)

50 Double Unders

-Rest until 15:00-

15 Muscle Ups (Bar or Ring) or 21 Burpee Pull-Ups

27 Hang Power Cleans (135/95)

21 Shoulder to Overhead (135/95)

150 Double Unders

Burn! 12:00pm

AMRAP 25:

200ft Farmers Carry

10 Burpee Box Get Overs

20 KB Deadlifts

10 Cal Row

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