CrossFit Empire South – CrossFit
Metcon (Time)
“Captain America”
Teams of 2 For Time: (25 min time cap)
20 Strict Pull Ups
400m Run Together
40 Sit Ups
200′ Handstand Walk OR 40 Kipping Handstand Push Ups
800m Run Together
200′ HS Walk or 40 Kipping Handstand Push Ups
40 Sit Ups
400m Run Together
20 Strict Pull Ups
This WOD was designed by Coach Spencer!
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