Wednesday, December 30, 2020

CrossFit Empire South – CrossFit

View Public Whiteboard

Metcon (Time)

“Larry the Cucumber”

2 Set For Time: (5 min time cap each set)

21/16 Cal Row or 15/12 Cal Bike

50ft Front Rack Dumbbell Lunge (50s/35s)

15/12 Cal Row or 12/8 Cal Bike

50ft Front rack Dumbbell Lunge (50s/35s)

9/7 Cal Row or 6/4 Cal Bike

50ft Front rack Dumbbell Lunge (50s/35s)

-3 min rest between sets-

*Running Option:

200m Run for first row/bike

100m Run for second row/bike

50m Sprint for thrid row/bike

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