CrossFit Empire South – CrossFit
Metcon (Time)
“Hotel California”
4 Rounds For Time: (18 min time cap)
20/16 Calorie Assault Bike
15 Toes To Bar
10 Dumbbell/Kettlebell Thrusters (50s/35s)
40’ Front Rack Walking Lunge (50s/35s)
* Row Calories 28/22
Push Jerk
EMOM x 10 mins
– Build to a heavy single for the day
Burn! 12:00pm
Come and find out what Coach Dixie has in store!
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