HOPE – Breast Cancer Awareness

CrossFit Empire South – CrossFit

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Partner Metcon

Join us today as we raise money to support the local non-profit Grayboyz.

The GrayBoyz mission is to engage our local community, family, and friends to help bring awareness, support financial needs, and to show love to those that need it during their battle with cancer. We are 100% volunteers and 100% of all money raised will go in support of the mission.

Hope (AMRAP – Reps)



In Teams of 4 (Partners A, B, C, and D):

AMRAP 5: (Partners A and B)

Max number of Chest-to-Bar Pull-ups, while Partners C and D keep score.

AMRAP 5: (Partners C and D)

Max number of Chest-to-Bar Pull-ups, while Partners A and B keep score.

*For every RX pull-up logged, CrossFit Empire South will donate $1 to Grayboyz.

For every assisted pull-up logged, CrossFit Empire south will donate $.50 to Grayboyz.

Double Grace (Time)

For Time (6 Min. Cap):

(Partners A and B)

Double Grace:

60 Clean and Jerks (95/135 lb)

(Partners C and D Rest)

For Time (6 Min. Cap):

(Partners C and D)

Double Grace:

60 Clean and Jerks (95/135 lb)

(Partners A and B Rest)

Synchro Burpees and WBS (AMRAP – Rounds and Reps)

AMRAP 10 (All Partners):

8 Synchro burpees (A and B)

10 Synchro Wall Ball Shots (14/20 lb) (C and D)

– Switch movements when completed by all partners

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