CrossFit Empire South – CrossFit

Metcon (Time)

“Down and Out”

21-18-15-12-9: (30min cutoff)

Wallballs (20/14) (RX+ unbroken)

Pull-ups (RX+ Chest-to-Bar)

Calorie Row / Bike

Mountain Climbers

C.E.

Run 1 Mile with a weighted vest or carry a bag

–or–

Drag a sled 1 Mile

*Split this with a buddy if you want.

CrossFit Empire South – CrossFit

Split Jerk

E2:30

5-4-3-3-3

Metcon (AMRAP – Rounds and Reps)

“Squeaky Wheel”

AMRAP 15

60 Double Unders

20/15 Calorie Assault Bike / Row

10 Push Jerks (165/110) (RX+ 185/125)

C.E.

100′ Right Arm Carry

100′ Left Arm Carry

100′ Bear Hug Carry

*Repeat this for a total of 3 times. Just pick any object to carry.