CrossFit Empire South – CrossFit

Happy News Years Eve! We will only have 9:15 class today. Grab your partner and lets close out the year with a fun partner WOD!

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Deficit Handstand Push-ups

build to a 2-rep deficit handstand push-up


2-rep DB shoulder press

Metcon (AMRAP – Rounds and Reps)


Partner AMRAP 12

12 Kip pull-ups

12 handstand push-ups

-split reps as needed


Partner AMRAP 12

12 Kip pull-ups

12 pike push-ups

-split reps as needed


Partner AMRAP 12

12 ring rows

12 push-ups

-split reps as needed

Cool Down


30 ATY drills

1:00 doorway pec-stretch/side

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