Saturday, February 1, 2020

CrossFit Empire South – CrossFit

Today we start our 2 different class times on Saturdays. We will have a 9:00am and 10:00am. This will be a trial run for a couple of months to see how it works!

View Public Whiteboard

Metcon (Time)


Teams of 3:

For Time (30 Minute Cap):

50 Burpees

200m Run (one athlete at a time)

50 Deadlifts (155/105)

200m Run

50 Burpees

200m Run

50 Deadlifts (185/135)

200m Run

50 Burpees

200m Run

50 Deadlifts (225/155)

200m Run
Partners will split reps as needed on burppes and deadlifts. Once team is through the burpees, partner A will run 200m, when A comes back, partner B will run, when B gets back, partner C will run. When C gets back, team will move to deadlifts. Etc.

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.