CrossFit Empire South

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Saturday, September 11, 2021

CrossFit Empire South – CrossFit

Friends and Family Day is today! Bring someone and let’s get our WOD on!

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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

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