CrossFit Empire South – CrossFit
Metcon (Time)
“Super Soldier Serum”
Teams of 2; For Time: (25 min time cap)
5 Sets Each
P1 – 400m Run
P2 – Max Meter Row
– Switch when partner finishes the run and continue alternating until both partners have completed 5 sets of Run and Row. Every 250m rowed is 5 seconds off your total time.-
– Example: 20:00 time + 5000m Row (5000➗ 250 = 20×5 =100 seconds (1:40) ) = 18:20 (Total Time)
Burn! 12:00pm
AMRAP 15:
10 Dumbbell Shoulder to Overhead
15 Dumbbell Hang Power Cleans
10 Dumbbell Shoulder to Overhead
50 Double or Single Unders
