CrossFit Empire South – CrossFit

Metcon (Time)

“Jump Start”

For Time: (25min cutoff)

60 Double Unders (RX+ 100)

30 DB/KB Snatches or 15 Barbell Snatches

60 Double Unders (RX+ 100)

30/21 Calorie Row / Bike

60 Double Unders (RX+ 100)

30 Toes to Bar

60 Double Unders (RX+ 100)

30/21 Calorie Row / Bike

60 Double Unders (RX+ 100)

30 DB/KB Snatches or 15 Barbell Snatches

RX: 50/35, 115/85 RX+: 70/50, 135/95

CrossFit Empire South – CrossFit

Squat

On the minute for 12min:

A) 1 Front Squat

B) 3 Back Squats

*Build up to a moderate weight front squat then use that weight for both lifts across.*

Metcon (AMRAP – Rounds and Reps)

“Sore Eyes”

AMRAP 20:

20 Wallballs (20/14)

20 Sumo Deadlift High Pull (75/55)

20 Box Jumps (24/20)

20 Push Presses (75/55)

20/14 Calorie Row

CrossFit Empire South – CrossFit

Metcon (3 Rounds for reps)

“Last Call”

Teams of 3

AMRAP 7:

50 Bench Press (135/95)

50 Bench Press (155/105)

AMRAP Bench Press (185/135)

Rest 3 Minutes

50 Hang Squat Cleans (115/80)

50 Hang Squat Cleans (135/95)

AMRAP Hang Squat Cleans (155/105)

Rest 3 Minutes

50 Deadlifts (185/135)

50 Deadlifts (225/155)

AMRAP Deadlifts (275/185)

C.E.

For Total Meters:

5:00 Row / 2:30 Rest

4:00 Row / 2:00 Rest

3:00 Row / 1:30 Rest

2:00 Row / 1:00 Rest

1:00 Row

*Record all 5 totals