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