Tuesday, September 29, 2020

CrossFit Empire South – CrossFit

View Public Whiteboard

Metcon (Time)

“Everything Hurts and I’m Dying”

21-15-9

Power Clean and Jerks (95/65)

Box Jump Over (24/20)

-Rest 1:1 between sets-

12-9-6

Power Clean and Jerks (165/115)

Burpee Box Jump Overs (24/20)
There will be a running clock.

Rest 1:1 means however long it takes to finish the first part of this workout, you will rest that long.

Example: Finish in 7:10, you will rest 7:10 and start the second part at 14:20.

There will be a 10 min time cap on the first round, and a 12 min tap cap on the second.

Burn! 12:00pm

On a Running Clock:

0:00-6:00

AMRAP 6

10 Single DB Front Squat (50/35)

10 Double DB Burpee DL (50’s/35’s)

Rest 2 mins

On a Running Clock:

8:00-18:00

1 Mile Run

On a Running Clock:

18:00-27:00

AMRAP 9

15 Jump Squats

15 Sit Ups

Rest 3 minutes

On a Running Clock:

30:00-40:00

1 Mile Run

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