CrossFit Empire South – CrossFit
Metcon (Time)
“Truett Cathy”
For Time: (3 min time cap each set)
5 Sets (Every 4:00)
21 Wall Balls (20/14)
15/12 Calorie Assault Bike or 20/16 Cal Row
9 Deadlift (275/185)
* Scaling option 1 (Masters 45+)
5 Sets (Every 4:00)
15 Wall Balls (20/14)
12/10 Calorie Assault Bike or 16/14 Cal Row
9 Deadlift (225/155)
* Scaling Option 2 (Beginner)
5 Sets (Every 4:00)
12 Wall Ball Thrusters (light)
10/8 Calorie Assault Bike or 14/12 Cal Row
8 Kettlebell Sumo Deadlift (light/moderate)
Accessory
A.) Bent Over Barbell Row-Underhand Grip:
Every 1:30
4 sets x 10 reps
*Build to a moderate weight, stay the same or build across sets
B.) Standing Alternating DB Hammer Curl:
Every 1:30
4 sets x 12-15 reps (each side)
