CrossFit Empire South – CrossFit
Metcon (Time)
“Meatball”
For Time: (30min cutoff)
75 Wallballs
35/25 Calorie Assault Bike
–Directly Into–
6 – 9 – 12 – 15:
Strict Pull-Ups (RX+ Chest to Bar Pull-Ups, not strict)
Hand Release Push-Ups (RX+ Kipping Handstand Push-Ups)
Goblet Squats 53/35 (RX+ Goblet Squats 70/53)
C.E.
Back Squat:
5 Repetitions @ 70%
4 Repetitions @ 75%
3 Repetitions @ 80%
1 Repetition @ 84%
1 Repetition @ 87%
1 Repetition @ 90%
*Rest as needed between sets, while keeping them at 2:00 or less. All percentages are based off our current/estimated 1RM Back Squat, and all repetitions are taken from the rack.*
CrossFit Empire South 