Tuesday, May 4, 2021

CrossFit Empire South – CrossFit

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Metcon (Time)

“May The 4th Be With You”

For Time: (15 min time cap)

120 Wallballs

120 Cal Row or 1 Mile Run

*Partitioned however athlete likes*
Example 1:

8 Rounds of 15 Wallballs

15 Cal Row/200m Run

Example 2:

4 Rounds of 30 Wallballs

30 Cal Row/400m Run

Example 3:

2 Rounds of 60 Wallballs

60 Cal Row/800m Run

Example 4: Straight Through

After Party!

3 Rounds

20 abmat situps (strict – no arms)

30 flutter kicks (each side)

15 Russian Twists (light wallball – each side)

30-sec plank

Burn! 12:00pm


12,11,10,9,….etc (once you complete 1s, start back over at 12)

Cal Bike

Goblet Squats

Cal Row

Double Dumbbell Hang Clean and Jerks

Tire Flips

Time cap 20 min

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