CrossFit Empire South – CrossFit
Friends and Family Day is today! Bring someone and let’s get our WOD on!
Metcon (Time)
“Friends and Family Day”
Team of 2: For Time: (30 min time cap)
40 Plate Ground to Overhead (split reps)
Run 400m (together) (follow same rep scheme for rest of WOD)
40 Kettlebell Swings (53/35) or Dumbbell Snatches
Run 400m
40 Gobet/Dumbbell Squats
Run 400m
40 Burpees
Run 400m
40 Pull Ups
Run 400m
40 Box Jumps (24/20)
Run 400m
40 Alternating Kettlebell/Dumbbell Lunges
Run 400m
Leave a Reply