CrossFit Empire South – CrossFit
Metcon
Metcon (3 Rounds for reps)
RX
3 rounds for reps:
2:00 rope climbs (15 ft)
1:00 weighted sit-ups (15/25 lb)
1:00 Echo bike
– Rest 1:00
INTERMEDIATE
3 rounds for reps:
2:00 rope climbs (10 ft)
1:00 weighted sit-ups (10/15 lb)
1:00 Echo bike
– Rest 1:00
BEGINNER
3 rounds for reps:
2:00 pull-to-stands
1:00 sit-ups
1:00 Echo bike
– Rest 1:00
Skills
Metcon (No Measure)
Post-workout:
Accumulate:
50 weighted dips
– Use a dumbbell or medicine ball to add load to the dips.
– Perform the dips on the rings or static straight bars.
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