CrossFit Empire South – CrossFit
Metcon (Time)
“Sprint It Out”
For Time: (20 min time cap)
–15/12 Cal Bike or 250m Row or 200m Run
10-9-8-7-6-5-4-3-2-1
–Burpee Pull Ups
There are 10 rounds in this workout, each round you will perform the same distance on bike/row/run. Round 1 you will start with 10 burpee pulls, round 2 after the bike/row/run, you will perform 9 burpee pulls, and continue in this pattern until all reps are completed or time capped.
