CrossFit Empire South – CrossFit
Metcon (Time)
“Winston”
EMOM x 12
200m/175m Row
or
10 x 50′ Shuttle Sprints
or
12/8 Cal Bike
Squat Snatch
E1:30 x 6 Sets
3-3-2-2-1-1
– Sets of 3 reps @ 70%
– Sets of 2 reps @ 75%
– Sets of 1 rep @ 80%
Southside Competitive Strength
In The Hole Front Squats: (start in the bottom of the squat, end in the bottom of the squat)
– 5×3 (Build in weight)
– Perform 5 Tall Box Jumps in between front squat sets
* Rest 1:30 between sets
Burn! 12:00pm
For Time:
200m Run
50 Plate Ground to Overhead
10 Sit Ups
200m Run
40 Plate Ground to Overhead
20 Sit Ups
200m Run
30 Plate Ground to Overhead
30 Sit Ups
200m Run
20 Plate Ground to Overhead
40 Sit Ups
200m Run
10 Plate Ground to Overhead
50 Sit Ups
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