CrossFit Empire South – CrossFit
Metcon
Every 3:00 x 7 Sets: 400-m Run (Time)
RX
Every 3:00 x 7 sets:
400-m run
– Score is your slowest 400-m time.
SCALED
Every 3:00 x 7 sets:
200-m run
– Score is your slowest 200-m time.
INTENDED STIMULUS:
A) Finish each round in less than 2:15.
B) Single modality, monostructural workout.
C) Score is the slowest 400-m time.
D) Pays to hold a consistent pace.
Post Workout Skill
2 Sets: 2:00 Plank Hold and 30 Strict Sit-Ups (Checkmark)
Post-workout:
2 sets:
2:00 plank hold
30 strict sit-ups
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