CrossFit Empire South – CrossFit

A: Metcon (No Measure)

Spend 10-15min practicing HSPUs or Handstand Walking

B: Metcon (Time)

“Deadbeat”

4 Rounds: (20min cutoff)

21 Deadlifts (155/105)

150′ Walking Lunges or 30 Alternating Lunges

9 Strict Handstand Push-ups

CrossFit Empire South – CrossFit

Happy Halloween!!

500m Row (Time)

Max Effort 500m Row

Metcon (5 Rounds for time)

“Interval Cement Mixer”

Every 4:00 for 5 Rounds

400 Meter Run

12 Toes to Bar or V-Ups

CrossFit Empire South – CrossFit

Metcon (Time)

“Hangman”

For Time: (15min cutoff)

21 Hang Power Cleans (135/95) (RX+ 185/125)

21 Barbell Push-ups

100 Double Unders

15 Hang Power Cleans (135/95) (RX+ 185/125)

15 Lateral Burpees

75 Double Unders

9 Hang Power Cleans (135/95) (RX+ 185/125)

9 Barbell Push-ups

50 Double Unders

–directly into–

5min to build to a 1RM Hang Power Clean

CrossFit Empire South – CrossFit

Back Squat

Back Squat for load:

#1: 5 reps @ 75%

#2: 5 reps @ 75%

#3: 3 reps @ 85%

#4: 3 reps @ 85%

#5: 1 rep @ 95%

#6: 1 rep @ 95%

Metcon (Time)

“Blitzen”

5 Rounds: (20min cutoff)

20/15 Calorie Row

10 Thrusters (115/80) (RX+ 135/95)

CrossFit Empire South – CrossFit

Metcon (AMRAP – Rounds and Reps)

“Bandwagon”

Teams of 3:

AMRAP 25:

2 Rope Climbs or 8 Strict Pull-Ups

6 Box Jump Overs (30/24)

10/7 Calorie Row

Complete Full Rounds Before Switching