CrossFit Empire South – CrossFit
Metcon (Time)
“WHOOPee Cushion”
Teams of 2 (12:00 Time Cap on Each)
3 Rounds
30/22 Calorie Row
Max Dumbbell Bench (50s/35s) or Push Ups
– @15:00 –
3 Rounds
30 Abmat Sit Ups
Max Kettlebell Swings (53/35)
– @30:00 –
For Time:
60 Squat Clean Thrusters (155/105)
How this works:
Partner 1 works first movement while partner 2 works max movements. Once partner one finishes the first movement, partners will switch. Then partner 2 will work first movement while partner 1 works max movements. Once partner 2 completes first movement, 1 round is complete and cycle through again 2 more times until time cap on that section.
Score is max reps total combination of both partners and time on last section.
Burn! 12:00pm
4 Rounds For Time:
12 cal bike
12 KB Goblet Squats
6 Sandbag Cleans or 12 Heavy Wallball over Shoulder
6 Single Arm Devil’s Press
12 Cal Row
*Rest 1:30 min b/t rounds
