CrossFit Empire South – CrossFit
Metcon
Metcon (Time)
RX
For time (20 Min. Time Cap):
1:00 max calorie row
150-m farmers carry (35/50 lb)
– Complete as many rounds as needed to accumulate 120/150 calories
SCORE:
TOTAL TIME
INTERMEDIATE
For time:
1:00 max calorie row
150-m farmers carry (20/35 lb)
– Complete as many rounds as needed to accumulate 100/120 calories.
SCORE:
TOTAL TIME
BEGINNER
For time:
1:00 max calorie row
150-m farmers carry (10/15 lb)
– Complete as many rounds as needed to accumulate 65/80 calories.
SCORE:
TOTAL TIME
Skills
Metcon (No Measure)
Post-workout:
5 sets:
10 pike-ups on rower
:30 double KB front-rack hold
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