CrossFit Empire South – CrossFit
Metcon (Time)
-RX-
For Time(18min Time Cap):
1200/900m Row
80 Toes-to-Bars
10 Rope Climbs (15 ft.
-Intermediate-
For Time:
1200/900m Row
40 Toes-to-Bars
5:00 Rope Climb Attempts
-Beginner-
For Time:
800/600m Row
50 Hanging Knee Raises
20 Pull-to-Stands
Skills
50 Alternating Weighted Single-Leg Squats
– or –
3 Sets x 10 DB Split Squats / Leg
( Increase loading as long as you can maintain sets of 7-10 reps in a row)
Cool Down
Accumulate:
1:00 Pigeon Stretch / Side
1:00 Tricep Foam Roll / Side”
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