Monday, February 18, 2019

CrossFit Empire South – CrossFit

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Metcon (Time)

“Meatball”

For Time: (30min cutoff)

75 Wallballs

35/25 Calorie Assault Bike

–Directly Into–

6 – 9 – 12 – 15:

Strict Pull-Ups (RX+ Chest to Bar Pull-Ups, not strict)

Hand Release Push-Ups (RX+ Kipping Handstand Push-Ups)

Goblet Squats 53/35 (RX+ Goblet Squats 70/53)

C.E.

Back Squat:

5 Repetitions @ 70%

4 Repetitions @ 75%

3 Repetitions @ 80%

1 Repetition @ 84%

1 Repetition @ 87%

1 Repetition @ 90%

*Rest as needed between sets, while keeping them at 2:00 or less. All percentages are based off our current/estimated 1RM Back Squat, and all repetitions are taken from the rack.*

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