CrossFit Empire South – CrossFit
Bench Press
E1:30 x 6 Sets
2 reps @ 85%
Metcon (Time)
“Twist and Shout”
For Time: (15 min time cap)
21-15-9
Clean and Jerks (135/95)
Pull-ups
Sit Ups
Burn! 12:00pm
4 Rounds For Time: (25 min time cap)
500m Row
10 Burpee Wallball over Box Get Over
25 Wallball Sit Ups