CrossFit Empire South – CrossFit
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
AMRAP 20:
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