CrossFit Empire South – CrossFit
“Each new day is a new opportunity to imporve yourself. Take it. Make the most of it.”
Metcon (AMRAP – Rounds)
Death by 10m Sprints
(12 min cut off)
Minute 1: 1 sprint
Minute 2: 2 sprints
Minute 3: 3 sprints
..continue this patterned until athlete cannot make the sprints in that certain amount of time or 12 mins.
Metcon (AMRAP – Rounds and Reps)
“Quarter Zip”
AMRAP 25:
400 Meter Run
3 Rounds:
4 Strict Pull-ups
8 Alternating Dumbbell Power Snatches (50/35)
12 Jumping Lunges
Burn! 12:00pm
For Time:
5 Banded Burpees
5 Russian KB Swings (70/53)
5 Sit Ups
10 Banded Burpees
10 Russian Kettlebell Swings
10 Sit Ups
20 Banded Burpees
20 Russian Kettlebell Swings
20 Sit Ups
30 Banded Burpees
30 Russian Kettlebell Swings
30 Sit Ups
20 Banded Burpees
20 Russian KB Swings
20 Sit Ups
10 Banded Burpees
10 Russian KB Swings
10 Sit Ups
5 Banded Burpees
5 Russian KB Swings
5 Sit Ups
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