CrossFit Empire South – CrossFit
Tabata Core!
20s Work/10s Rest for 8 Rounds of:
Landmine Oblique Twist
https://youtu.be/4dGj7rES9pY
Metcon (Time)
“Lucinda”
Partner Workout For Time: (25 min time cap)
800/600m Row
40 Double Dumbbell/Kettlebell Deadlifts (50’s/35’s)
800/600m Row
40 Double Dumbbell/Kettlebell Shoulder to Overhead (50’s/35’s)
800/600m Row
40 Double Dumbbell/Kettlebell Squats (50’s/35’s)
800/600m Row
40 Double Dumbbell/Kettlebell Shoulder to Overhead (50’s/35’s)
800/600m Row
40 Double Dumbbell/Kettlebell Deadlifts (50’s/35’s)
800/600m Row
* Split reps and meters as needed
After Party!
4 Rounds:
10-15 Deficit Push Ups
10 Strict Chin Pull-ups (band as needed to complete 10 reps with good form but not excess assistance)
Burn! 12:00pm
4 Rounds For Time: (20 min time cap)
Round 1-300m Row, Round 2-600m Row, Round 3-900m Row, Round 4-1200m Row
-After starting row each round, go directly into-
25 Double or Single Unders
16 Kbell Swings
16 Single Leg KB DL Each Side
16 Goblet Squat
CrossFit Empire South 