CrossFit Empire South – CrossFit
Metcon (Time)
“The President”
Teams of 2
For Time: (10 min time cap)
1200m Run Together
40 Sandbag Cleans or Power Cleans (185/125)
– Rest 5:00 –
For Time: (10 min time cap)
100/75 Calorie Row
100 Synchro Wall Balls (20/14)
* Split reps as desired *
Southside Competitive Strength
Deadlift to Mid Thigh + Pause Squat Clean (pause in receive for 3 seconds) + Squat Clean + Jerk Dip + Jerk:
– (1+1+1+1+1) x 3 Sets @ 65-75% 1RM Clean.
* Rest 2:00 between sets *
Burn! 12:00pm
Part A:
7:00 min max bike cals
-Rest 2:00-
Part B:
For Time:
50 Kettlebell Swings 53/35
40 Kettlebell Sumo Deadlifts High Pulls
30 Goblet Squats
25 Kettlebell Swings
20 Kettlebell Sumo Deadlift High Pulls
15 Goblet Squats
-Rest 2:00-
Part C:
7:00 to meet or exceed the distance from A
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