Thursday, April 15, 2021

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

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