CrossFit Empire South – CrossFit

“Never let what you cannot do interfere with what you can do. “John Wooden

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Tabata Core!

Double Time Tabata:

Work 40s/ Rest 20s For 4 Rounds of:

Wallball Flutter Kicks

https://youtu.be/eV6oFWV54WE

Metcon (Time)

A.) Skill Work

Spend 10 mins on HSPU practice

or

For Time: 10 min cut off

10-8-6-4-2

Strict or Kipping HSPUs

Dips

B. “Southpaw”

AMRAP 15:

3 Kettlebell Swings (53/35)

3 Kettlebell Box Step-ups (24″/20″)

3 Calorie Bike

6 Kettlebell Swings (53/35)

6 Kettlebell Box Step-ups (24″/20″)

6 Calorie Bike

9 Kettlebell Swings (53/35)

9 Kettlebell Box Step-ups (24″/20″)

9 Calorie Bike



Add [3] Reps Per Round

Burn! 12:00pm

For Time:

30 Wallball Oblique Throws

200m Wallball Run

30 Wallball Slams

200m Wallball Run

30 Wallballs

200m Wallball Run

30 Wallball Lunges

200m Wallball Run

30 Burpee Ground to Overhead with Wallball

CrossFit Empire South – CrossFit

“Never let what you cannot do interfere with what you can do. “John Wooden

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Power Snatch

In 12 mins, build to a heavy single Power Snatch

Metcon (Time)

For Time: (25 min cut off)

21-15-9:

Toes to Bar

Power Snatches (95/65)

Directly Into…

9-15-21:

Calorie Assault Bike or Row

Overhead Squats (95/65)

Burn! 12:00pm

AMRAP 20:

20 Cal Bike

20 Burpees

Rest 2 mins

For Time:

400m Farmer’s Carry