Wednesday, October 6, 2021

CrossFit Empire South – CrossFit

View Public Whiteboard

Metcon (Time)

“Truett Cathy”

For Time: (3 min time cap each set)

5 Sets (Every 4:00)

21 Wall Balls (20/14)

15/12 Calorie Assault Bike or 20/16 Cal Row

9 Deadlift (275/185)

* Scaling option 1 (Masters 45+)

5 Sets (Every 4:00)

15 Wall Balls (20/14)

12/10 Calorie Assault Bike or 16/14 Cal Row

9 Deadlift (225/155)

* Scaling Option 2 (Beginner)

5 Sets (Every 4:00)

12 Wall Ball Thrusters (light)

10/8 Calorie Assault Bike or 14/12 Cal Row

8 Kettlebell Sumo Deadlift (light/moderate)

Accessory

A.) Bent Over Barbell Row-Underhand Grip:

Every 1:30

4 sets x 10 reps

*Build to a moderate weight, stay the same or build across sets

B.) Standing Alternating DB Hammer Curl:

Every 1:30

4 sets x 12-15 reps (each side)

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