Friends and Family Day

CrossFit Empire South – CrossFit

View Public Whiteboard

Metcon (AMRAP – Rounds and Reps)

Teams of 4 , AMRAP 35:


Calorie Row

Kettlebell Swings (53/35)

Wallballs (20/14)

At 3,2,1,GO ! Athlete 1 begins the row. Once finished moves to the KB swings as Athlete 2 begins the row. As Athlete 1 begins the Wall Balls, Athlete 2 moves to the KB swings and Athlete 3 begins the row. And so on ,,,,,,, Once the first full round is completed there will be one athlete resting between the wallballs and row.

All athletes row the same calories. If scaling is needed reduce KB weight and wallball weight but keep the same rep scheme.

Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s