Saturday, October 26, 2019

CrossFit Empire South – CrossFit

CrossFit Open starts at 10:00am

View Public Whiteboard

Metcon (Time)

“Pumpkin Partners”

For Time:

75 Pumpkin Tosses (WBS)

50 Overhead Pumpkin Lunges

100 Pumpkin Goblet Squats

50 Pumpkin Box Step Ups

75 Pumpkin Squat Cleans

Medicine Ball Weight (20/14)

*5 burpee penalty for both partners if the medicine ball touches the ground at any point. (During Pumpkin Squat Cleans, ball must start at mid-shin at beginning of every rep.

Leave a Reply


Popular Posts

  • 09-30-23

    Partner Metcon AMRAP 30 w/Partner (Ascending Reps): Front Squats, C2B Pull-ups, Deadlifts RX AMRAP 30 w/ Partner: Front Squat (105/155 lb) Chest-to-Bar Pull Ups (Added Challenge: Bar Muscle-ups) Deadlifts (105/155 lb) – Ascending Rep Scheme: 1.1.1, 2.2.2, 3.3.3, … continue adding one rep each round. – Partners run 100-m together between each round. – Split…

  • 09-29-23

    Pre-workout Strength Push Jerk: 4 Sets of 3 Reps at 80% Push Jerk: 4 sets of 3 reps at 80% of 1 rep max. – Rest 2:00 between sets. Metcon For Time (10:00): Box Jump-Overs and HSPUs RX For time (10:00): 40 box jump-overs (20/24 in) 20 handstand push-ups 30 box jump-overs 15 handstand push-ups…

  • 09-28-23

    Benchmark Metcon Daniel For Time50 Pull-Ups400 meter Run21 Thrusters (95/65 lb)800 meter Run21 Thrusters (95/65 lb)400 meter Run50 Pull-Ups



There’s no content to show here yet.