Thursday, September 3, 2020

CrossFit Empire South – CrossFit

Tabata Core!

20s Work/ 10s Rest for 8 Rounds of:

Wallball Flutter Kicks

Metcon (Time)

“Michael F. Lynch”

For Time:

100 meter Farmer’s Carry (2×53/35)

20 Back Squats (225/155 lb)

100 Double-Unders

20 Deadlifts (225/155 lb)

100 meter Farmer’s Carry (2×53/35)
This Firefighter Hero WOD is is dedicated to Michael Lynch, FDNY, Ladder 4, who was killed on September 11, 2001.

Lieutenant Lynch was last seen on Sept. 11 helping people trapped in an elevator in the lobby of 2 World Trade Center.

Burn! 12:00pm

4 Rounds:

400m Run

15 Burpees

200m Run Backwards

Rest 1 min between rounds

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

CrossFit Empire South