CrossFit Empire South – CrossFit
Metcon (Time)
“Everything Hurts and I’m Dying”
21-15-9
Power Clean and Jerks (95/65)
Box Jump Over (24/20)
-Rest 1:1 between sets-
12-9-6
Power Clean and Jerks (165/115)
Burpee Box Jump Overs (24/20)
There will be a running clock.
Rest 1:1 means however long it takes to finish the first part of this workout, you will rest that long.
Example: Finish in 7:10, you will rest 7:10 and start the second part at 14:20.
There will be a 10 min time cap on the first round, and a 12 min tap cap on the second.
Burn! 12:00pm
On a Running Clock:
0:00-6:00
AMRAP 6
10 Single DB Front Squat (50/35)
10 Double DB Burpee DL (50’s/35’s)
Rest 2 mins
On a Running Clock:
8:00-18:00
1 Mile Run
On a Running Clock:
18:00-27:00
AMRAP 9
15 Jump Squats
15 Sit Ups
Rest 3 minutes
On a Running Clock:
30:00-40:00
1 Mile Run
