CrossFit Empire South – CrossFit
Metcon (Time)
-RX-
For Time (17min Time Cap):
3:00 Handstand Hold
100 Squats
50m Handstand Walk
100 Squats
30 Handstand Push-ups
-Intermediate-
For Time:
2:00 Handstand Hold
100 Squats
1:30 Handstand Walk (for
distance)
100 Squats
15 Handstand Push-ups
-Beginner-
For Time:
3:00 Plank Hold
70 Squats
50m Bear Crawl
70 Squats
30 Push-ups
Skills
2 Sets:
10 Single-Arm Ring Rows /Arm
:30 Ring Row Hold
– Use two hands to hold at the
top of the ring row hold
Cool Down
2 Sets
:30 Banded Shoulder Stretch / Side
:30 Wrist Extension Stretch / Side
Burn! 12:00pm
AMRAP 10:
8 Wallballs
6 Alt Dumbbell Snatches
4 Burpees
Rest 2 mins
AMRAP 8:
8 Wallballs
6 Alt Dumbbell Hang Clean and Jerks
4 Burpees
Rest 2 mins
AMRAP 6:
8 Wallballs
6 Single Arm Devil’s Press
4 Burpees
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