Friday, October 9, 2020

CrossFit Empire South – CrossFit

Metcon (Time)

“Brown Sugar Cinnimon PopTart

For Time: (30 min time cap)

200/160 Cal Bike or Row

Every 3:00

3 Power Snatch (155/105)

4 Overhead Squats (155/105)

3 Bar Muscle Ups

* Scaling option

For Time: (30 min time cap)

150/120 Cal Bike or Row

Every 3:00

3 Power Snatch (105/70)

4 Overhead Squats (105/70) (Scale to back squats if overhead mobility is a limiting factor)

3 Burpee Pull up

Burn! 12:00pm

2 Rounds: (30 min time cap)

60 Cal Row

50 Sit Ups

40 Alternating Jumping Lunges

30 Plank DB Pull Throughs

20 Devil’s Press

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