220121

CrossFit Empire South – CrossFit

-RX-

5 rounds for time (15min time cap):

21/15-cal. row

12 burpee box jump-overs (24/20 in)

1 legless rope climb (15 ft)

-Intermediate-

5 rounds for time:

15/10-cal. row

12 burpee box jump-overs (24/20 in)

1 rope climb (15 ft)

-Beginner-

5 rounds for time:

10/7-cal. row

12 burpee box step-overs (20/12 in)

3 pull-to-stands

3 sets

20 banded pull-aparts

:30 wrist extension stretch / arm

09-30-23

Partner Metcon AMRAP 30 w/Partner (Ascending Reps): Front Squats, C2B Pull-ups, Deadlifts RX AMRAP 30 w/ Partner: Front Squat (105/155 lb) Chest-to-Bar Pull Ups (Added Challenge: Bar Muscle-ups) Deadlifts (105/155 lb) – Ascending Rep Scheme: 1.1.1, 2.2.2, 3.3.3, … continue adding one rep each round. – Partners run 100-m together between each round. – Split…
09-29-23

Pre-workout Strength Push Jerk: 4 Sets of 3 Reps at 80% Push Jerk: 4 sets of 3 reps at 80% of 1 rep max. – Rest 2:00 between sets. Metcon For Time (10:00): Box Jump-Overs and HSPUs RX For time (10:00): 40 box jump-overs (20/24 in) 20 handstand push-ups 30 box jump-overs 15 handstand push-ups…
09-28-23

Benchmark Metcon Daniel For Time50 Pull-Ups400 meter Run21 Thrusters (95/65 lb)800 meter Run21 Thrusters (95/65 lb)400 meter Run50 Pull-Ups