CrossFit Empire South – CrossFit

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Metcon (Time)

“Opie”

Every 2:30 (10 Sets)

1 Squat Snatch (185/125)

10 Burpees Over Bar

30 Double Unders

*Score is slowest time

Cool Down

1 min foot smash w/ lacrosse ball (each side)

1 min calf stretch against wall (each side)

1 min foam roll upper back

Burn! 12:00pm

50 Cal Bike

75 Plate Ground to Overhead

50 Burpee to Target

30s Work- 30s Rest Intervals

Pick up where you left off

CrossFit Empire South – CrossFit

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Metcon (Time)

“Aunt Bee”

For Time; Teams of 2 (30 min time cap)

250 Wallballs (20/14)

200/150 Cal Row

100 Box Jumps (24/20)

50 Devil’s Press (50’s/35’s)

*Partition reps as needed between partners

Burn! 12:00pm

For Time:

10 Burpees

10 Burpees

25 Cal Row

10 Burpees

25 Cal Row

50 Double Unders

10 Burpees

25 Cal Row

50 Double Unders

100 Hang Dumbbell Clean and Jerks

CrossFit Empire South – CrossFit

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Overhead Squat

E1:30 x 5 Sets

3 reps

*Start at a moderate load and build over sets

Metcon (Time)

“Otis Campbell”

For Time: (15 min time cap)

35 Sit Ups

50 Push Press (95/65)

35 Sit Ups

50 Handstand Push-Ups

35 Sit Ups

After Party!

3 Rounds:

20 GHD Hip Extensions

15 Russian KB Swings (heavyweight) Eye Level

10 Sandbag Stepback Lunges

CrossFit Empire South – CrossFit

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Metcon (Time)

“Barney Fife” Teams of 2

5 Rounds For Time: (35 min time cap)

64/52 Calorie Assault Bike or 80/65 Cal Row

20 Power Cleans (135/95)

20 Burpee Box Get Overs (30/24)

Cool Down

1 min pigeon pose (each side)

1 min seated QL stretch (each side)

1 min foot smash lacrosse ball (each side)

Burn! 12:00pm

For Time:

50 Kettlebell Swings

50 KB Box Step Ups

500’ Overhead KB Carry

50 KB Squats

50 Kettlebell Swings

*Every time athletes puts Kettlebell Down, must run 200m