CrossFit Empire South – CrossFit

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Back Squat

E2:30 x 3 Sets

Set 1: 5 reps @ 65%

Set 2: 5 reps @ 75%

Set 3: 5 reps + @ 85%

(minimum of 5 reps on last set, but if you have more in the tank, GO FOR IT)

Metcon (AMRAP – Reps)

“Goku”

5 Rounds

AMRAP 2

75 Double Unders

Max Push Ups

– Rest 1:00 between sets –

* Scaling options

5 Rounds

AMRAP 2

-75 Single Unders or Plate Hops

-Max Elevated Push Ups ( from a box, bar, or knee push ups)

– Rest 1:00 between sets –

Burn! 12:00pm

“Rowing Through The Waves”

For Time:

Row 50 Cals

Rest 1 min

Row 40 Cals

Rest 1 min

Row 30 Cals

Rest 1 min

Row 40 Cals

Rest 1 min

Row 50 Cals

Rest 1 min

Row 40 Cals

Rest 1 min

Row 30 Cals

Rest 1 min

Row 40 Cals

Rest 1 min

Row 50 Cals

CrossFit Empire South – CrossFit

*Please wipe down equipment after use, wash hands before and after class, take that vitimin c and zinc daily!
*SIGN UP FOR BATTLE OF THE BOXES THROWDOWN! WHAT ARE YOU WAITING FOR?!

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Metcon (Time)

“Daniel”

For Time: (22 min time cap)

50 Pull-ups

400 meter run

21 Thrusters (95/65)

800 meter run

21 Thrusters (95/65)

400 meter run

50 Pull-ups
* Scaling option 1

For time:

35 Pull-ups

300 meter run

15 Thrusters (75/55)

600 meter run

15 Thrusters (75/55)

300 meter run

35 Pull-ups

* Scaling option 2

For time:

50 Ring Rows

300 meter row

15 Dumbbell Thrusters (light)

600 meter row

15 Dumbbell Thrusters (light)

300 meter row

50 Ring Rows

CrossFit Empire South – CrossFit

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Metcon (Time)

“3 Peas In A Pod”

Teams of 3 (30 min time cap)

8 Rounds For Each Athlete:

5 Power Cleans (185/125)

5 Bench Press (185/125)

*Athlete 1 will perform 5 Power Cleans and then 5 Bench Press while Athlete 2 performs a sandbag hold or Double KB Front Rack Hold (70s/53s). Athlete 3 rests. Athlete 2 will move to 1, 1 to 3, and 3 to 2.

Burn! 12:00pm

For Time:

100 Cal Row

80 Sit Ups

60 Goblet Squats

40 Kettlebell Swings

20 Kettlebell Step Ups