Thursday, May 6, 2021

CrossFit Empire South – CrossFit

View Public Whiteboard

Metcon (Time)

“It Hurts To Sneeze”

For Time: Team of 2 (30 min time cap)

60 Stick Sit Ups

8 Rope Climbs or 32 Strict Pull-Ups

80/60 Cal Assault Bike

50 Stick Sit Ups

6 Rope Climbs or 24 Strict Pull-Ups

70/55 Cal Assault Bike

40 Stick Sit Ups

4 Rope Climbs or 16 Strict Pull-Ups

60/48 Cal Assault Bike

30 Stick Sit Ups

2 Rope Climbs or 8 Strict Pull-Ups

50/40 Cal Assault Bike

Burn! 12:00pm

For Time:

2800m Row

Every 2 mins:


5 sit ups

5 heavyish Kbell swing


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