Friday, January 8, 2021

CrossFit Empire South – CrossFit

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Metcon (Time)

“Moses’s Mustache”

3 Rounds For Time: (6 min time cap)

12 Chest-to-Bar Pull-Ups

9 Burpees

6 Front Squats (185/125)

-Rest 5:00 –

For Time: (6 min time cap)

36 Chest to Bar

27 Burpees

18 Front Squats (185/125)

Master’s 45+:

3 Rounds:

12 Pull-Ups

9 Burpees

6 Front Squats (155/105)

-Rest 5:00 –

For Time:

36 Pull Ups

27 Burpees

18 Front Squats (155/105)

After Party!

5 sets:

10 Alternating Dumbbell Bench Press (building in weight but most show control through entire rep)

5-10 Strict Pull-ups (volume based on athlete’s ability – band if needed – show control throughout)

Burn! 12:00pm

Warm Up:

“Roxanne”

AMRAP 15:

12 Box Jumps

9 Goblet Squats

6 Ring Rows

Every 3 mins Starting at 0:00, 12/9 cals on Assault Bike. Ending with the last time @ 15:00

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