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

CrossFit Empire South – CrossFit

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Tabata Core!

20s Work/10s Rest for 8 Rounds of:

Barbell Roll Outs


Plank Hold with Wallball


Plank Hold

Metcon (Time)

“WHOOPie Goldberg”

Teams of 2

5 Rounds Each For Time: (30 min time cap)

72 Double Unders

12 Alternating Single Arm Devil’s Press (50/35)

10 Box Jumps (30/24)

– You go, I go –

Burn! 12:00pm

Aerobic Capacity:

6 Rounds:

200m Run

14 Air Squats

7 Burpees

Rest 1 min between rounds