CrossFit Empire South – CrossFit
Barbel Cycling
All with a running clock: (13:30 mins total)
:30s On, :30s Off – Deadlifts
:30s On, :30s Off – Push Jerks
:45s On, :45s Off – Deadlifts
:45s On, :45s Off – Push Jerks
1:00 On, 1:00 Off – Deadlifts
1:00 On, 1:00 Off – Push Jerks
:45s On, :45s Off – Deadlifts
:45s On, :45s Off – Push Jerks
:30s On, :30s Off – Deadlifts
:30s On – Push Jerks
Weights change after each grouping, climbing from “light-moderate-heavy-moderate-light.”
Male Pounds – 135-155-185-155-135
Female Pounds – 95-105-125-105-95
Metcon (Time)
“Double Header”
For time: (25 min time cap)
Buy-In:
35/25 Calorie Assault Bike or Row
50-40-30-20-10:
Double Unders
AbMat Sit-ups
Cash-Out:
35/25 Calorie Assault Bike or Row
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