CrossFit Empire South – CrossFit

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Metcon (Time)

“Jeff Gordon”

For Time: (10 min time cap)

30 Chest to Bar

20 Box Jump Overs (24/20)

10 Thrusters (155/105)

20 Box Jump Overs

30 Chest to Bar
Athletes needs to come guns blazing today!!!

Southside Competitive Strength

E2:00 x 5 Sets

*Build to a heavy squat clean and push jerk

Burn! 12:00pm

Teams of 2

For time

800 meter heavy KB farmers carry

Partner one carries KB as far as they can and when they drop them they sprint back and partner two sprints out to them and carries them as far as they can. This cycle continues till the KBs make it too the 800 meter mark and back.

CrossFit Empire South – CrossFit

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Metcon (Time)

“Harry Grant”

Teams of 2 (18 min time cap)

80 Deadlifts (135/95)

-One partner works while other rest

80 Sit Ups

– One Partner Holds Plank (elbows) while other performs sit ups

*Continue this throughout rest of WOD

——

40 Deadlifts (225/155)

40 Sit Ups

——-

20 Deadlifts (315/225)

20 Sit Ups

Southside Competitive Strength

E2:00 x 5 Sets

1 Front Squat + 2 Back Squats

*Performed at 80-85% of Front Squats

Burn! 12:00pm

AMRAP 5:

50 Double Unders

25 Wallballs

Max reps on Row in remaining time

Rest 2 min

AMRAP 5:

50 Double Unders

25 Wallballs

Max reps of Cal Bike in remaining

Rest 2 mins

AMRAP 5:

50 Double Unders

25 Wallballs

Max Reps Shuttle Runs in remaining time

CrossFit Empire South – CrossFit

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Metcon (Time)

“Chase Elliot”

For Time: (12 min time cap)

27-21-15-9

-Floor Press

-Toes to Bar

Southside Competitive Strength

E2:00 x 5 Sets

1 Power Clean + 1 Jerk Dip + 1 Jerk

Burn! 12:00pm

10 Rounds For Time: (30 min time cap)

7 Pike Push Ups

7 Double DB or KB Thrusters

7 Knees-to-Elbows or Knees As High As Possible

7 KB or DB Deadlifts

7 Burpees

7 Kettlebell Swings (2/1.5 pood)

7 Cal Row