CrossFit Empire South

Try a Free Class!

Saturday, May 22, 2021

CrossFit Empire South – CrossFit

View Public Whiteboard

Metcon (Time)

“CrossFit PairUp, ThrowDown 2021”

For Time: Teams of 2: (35 min time cap)

30 Deadlifts (185/125)

30 Bar Facing Burpees

400m Run

20 Deadlifts

20 BFB

400m Run

10 Deadlifts

10 BFB

400m Run

-Mandatory 5 Min Rest-

10 Thrusters (75/55)

10 Pull Ups

400m Run

20 Thrusters

20 Pull Ups

400m Run

30 Thrusters

30 Pull Ups

400m Run

*Every movement is synchro. All athletes will have their own barbell and do movements together.

*Run together*

Leave a Reply

Search

Popular Posts

  • 09-30-23

    Partner Metcon AMRAP 30 w/Partner (Ascending Reps): Front Squats, C2B Pull-ups, Deadlifts RX AMRAP 30 w/ Partner: Front Squat (105/155 lb) Chest-to-Bar Pull Ups (Added Challenge: Bar Muscle-ups) Deadlifts (105/155 lb) – Ascending Rep Scheme: 1.1.1, 2.2.2, 3.3.3, … continue adding one rep each round. – Partners run 100-m together between each round. – Split…

  • 09-29-23

    Pre-workout Strength Push Jerk: 4 Sets of 3 Reps at 80% Push Jerk: 4 sets of 3 reps at 80% of 1 rep max. – Rest 2:00 between sets. Metcon For Time (10:00): Box Jump-Overs and HSPUs RX For time (10:00): 40 box jump-overs (20/24 in) 20 handstand push-ups 30 box jump-overs 15 handstand push-ups…

  • 09-28-23

    Benchmark Metcon Daniel For Time50 Pull-Ups400 meter Run21 Thrusters (95/65 lb)800 meter Run21 Thrusters (95/65 lb)400 meter Run50 Pull-Ups

Categories

Archives

Tags

There’s no content to show here yet.

%d