Thursday, November 4, 2021

CrossFit Empire South – CrossFit

Nate (AMRAP – Rounds and Reps)

AMRAP 20:

2 Muscle-ups

4 Handstand Push-ups

8 KB Swings (70/53#
-Intermediate-

AMRAP 20:

2 Strict Burpee Pull-ups

4 Handstand Push-ups

8 KB Swings (53/35#)

-Beginner-

AMRAP 20:

4 Ring Rows

4 Jumping Ring Dips

6 Push-ups

8 KB Swings (35/26#)

Cool Down

3 Sets:

:30 Couch Stretch / Side

:30 Foam Roll Lower Back

:30 Foam Roll Lats / Sidet

Burn! 12:00pm

For Time:

200m Run

50 Ground to Overhead

10 Sit Ups

200m Run

40 Ground to Overhead

20 Sit Ups

200m

30 Ground to Overhead

30 Sit Ups

200m Run

20 Ground to Overhead

40 Sit Ups

200m Run

10 Ground to Overhead

50 Sit Ups

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CrossFit Empire South