Tuesday, October 12, 2021

CrossFit Empire South – CrossFit

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Metcon

– RX –

For Time (20min Time Cap)

20 Pulls on the Rower

15 Wall Balls (20/14#)

– Row until you accumulate 2000/1600m

– INTERMEDIATE –

For Time:

20 Pulls on the Rower

15 Wall Balls (14/10#)

– Row until you accumulate 1600/1200m

– BEGINNER –

For Time:

20 Pulls on the Rower

10 Wall Balls (10/6)

– Row until you accumulate 1200/900m

Skills

3 Sets:

30 Russian Twists

20 Alternating Single-Leg Deadlifts (20/14#)

Cool Down

Accumulate:

1:00 Couch Stretch / Side

1:00 Quad Foam Roll /Side

1:00 Press-up Hold

Burn! 12:00pm

10 Rounds For Time:

9 Box Jumps

6 Cal Bike

3 Devil’s Press (Double DB)

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