Friday June 7, 2019

CrossFit Empire South – CrossFit

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E2:00 x 5 set (10 mins total)

Set 1 – 6 reps at moderate weight

Set 2 – 3 reps at moderate/heavy weight

Set 3 – 1 rep at heaviest weight

Set 4 – 5 reps at heavy weight

Set 5 – 5 reps at heaviest weight for 5

*Using the heavy single in Set 3 to make the sets of 5 feel lighter. Set three should be the heaviest amount of weight on the bar for this portion.

Metcon (Time)


For Time: (20 min time cap)

40 Kipping Handstand Pushups

20 Ring Muscle-Ups

10 Rounds of “Macho Man”

*1 Round of “Macho Man”:

3 Power Cleans + 3 Front Squats + 3 Jerks



A.) Aerobic Capacity

2 Rounds, Not For Score:

300m Slower (2K + 20s)

300m Moderate (2K + 12s)

300m Fast (2K + 4s)

*2K + “X” is in relation to our /500m split during our best 2K Row.

No rest between rounds

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