Friday, March 5, 2021

CrossFit Empire South – CrossFit

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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

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