CrossFit Empire South – CrossFit
Metcon (Time)
“3 Peas In A Pod”
Teams of 3 (30 min time cap)
8 Rounds For Each Athlete:
5 Power Cleans (185/125)
5 Bench Press (185/125)
*Athlete 1 will perform 5 Power Cleans and then 5 Bench Press while Athlete 2 performs a sandbag hold or Double KB Front Rack Hold (70s/53s). Athlete 3 rests. Athlete 2 will move to 1, 1 to 3, and 3 to 2.
Burn! 12:00pm
For Time:
100 Cal Row
80 Sit Ups
60 Goblet Squats
40 Kettlebell Swings
20 Kettlebell Step Ups
CrossFit Empire South 