Tuesday, June 16, 2020

CrossFit Empire South – CrossFit

“Knowledge is power, community is strength, and positive attitude is everything.”

View Public Whiteboard

Metcon (Time)

“Pay Dirt”

10 Rounds: For time (25 min time cap)

200 Meter Run

15 Burpees

Burn! 12:00pm

Rowing:

For Time: (25 min cut off)

250m Row

20 Single DB Squats

500m Row

20 DB Squats

1000m Row

20 DB Squats

1000m Row

20 DB Squats

500m Row

20 DB Squats

250m Row

20 DB Squats

Leave a Reply

Search

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

Categories

Tags

There’s no content to show here yet.

%d bloggers like this: