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CrossFit Empire South – CrossFit

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Metcon

5 Rounds for Time (18:00): Double-Unders, Box Step-ups, KB Swings (Time)

RX

5 rounds for time (18:00):

40 double-unders

30 box step-ups (20/24 in)

20 KB swings (35/53 lb)

SCALED

5 rounds for time:

:30 double-under attempts

30 box step-ups (20/24 in)

20 KB swings (26/35 lb)
INTENDED STIMULUS:

A) 12:00-18:00.

B) This workout builds overall conditioning and stamina.

C) Loading, volume, and complexity should allow for large sets. Try to push for at least one unbroken round.

D) Adjust your speed on the box step-ups to keep moving and regain energy for the other two movements.

E) Finish each set of KB swings in 2 sets or less.

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