CrossFit Empire South – CrossFit
Metcon (Time)
“No Pickles”
For time: (12 min time cap each set)
2 Sets
500/400m Row
100 Double Unders
20 Kettlebell Swings (53/35)
15 Burpee Pull-Ups
20 Kettlebell Swings (53/35)
100 Double Unders
500/400m Row
-rest 5 Minutes b/t sets-
* Scaling option 1 (Masters 45+)
2 Sets
500/400m Row
75 Double Unders
20 Kettlebell Swings (35/25)
10 Burpee Pull-Ups
20 Kettlebell Swings (35/25)
75 Double Unders
500/400m Row
-rest 5 Minutes b/t sets-
* Scaling Option 2 (Beginner)
2 Sets
300/250m Row
60 Single Unders
15 Russian Kettlebell Swings (light)
15 Up Down + Jumping Pull-Ups
15 Russian Kettlebell Swings (light)
60 Single Unders
300/250m Row
-rest 5 Minutes b/t sets-
Accessory
A.) Standing Single Arm DB Shoulder Press:
EMOM x 6 sets
Focus: Hold a dumbbell in one hand, press overhead to full lockout. Do not lean towards or away from loaded side, but aim to keep body as balanced as possible while being under isolateral load. Repeat on other side to complete set.
B.) GHD Hip Raise:
Every 1:30 x 5 sets
20 reps; unloaded or holding a plate or DB
Burn! 12:00pm
AMRAP 20
Teams of 2 (you go, I go)
10 Burpees
100m Farmers Carry
Leave a Reply