CrossFit Empire South – CrossFit

Back Squat

In 15 mins, perform 3 sets of 5 reps.
*You may use same challenging weight across or build to a heavy load.

Metcon (Time)

“Freddy Krueger”


Kettlebell or Dumbbell Swings (70/53)



Every 2:00 for 5 Rounds

20/14 Calorie Row

Max HSPUs until 1:30

–rest from 1:30 to 2:00 then repeat–

CrossFit Empire South – CrossFit

Metcon (Time)

“Mountain Men” Teams of 3

Goal: 4200m on Rower plus:

120 Power Snatches

180 Thrusters

120 Power Snatches

Rx: (75/55) RX+: (95/65)

*Athlete A will row while B and C move on the barbell. Athletes will switch on the row every 300m. If row is completed before barbell work, all 3 athletes will finish reps on barbell. If barbell work is completed before row, all 3 athletes will finish meters on row.