CrossFit Empire South – CrossFit
Turkish Get-Up
On the 4:00 x 3 Sets
5 Each Arm @ Light
3 Each Arm @ Moderate
1 Each Arm @ Heavy
*Build up in Deadlift weight during rest time*
Metcon (Time)
“Hangnail”
For Time: (16min cutoff)
Buy In: 30/20 Calorie Assault Bike
–then
30 Deadlifts (225/155) (RX+ 275/185)
50 Lateral Barbell Burpees (RX+ HSPUs)
30 Wallball Throw-Ups (14/10) (RX+ GHD Sit-Ups)
C.E.
Row Conditioning
500m/1:00r Standard Program
*Repeat this 4 times with this no more than a 1:55/2:10 pace*
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