CrossFit Empire South – CrossFit
Metcon (Time)
“Mount Rushmore”
For Time: (16 min time cap)
30/24 Calorie Assault Bike or 42/34 Cal Row
-into-
42-30-18
Front Squats (115/85)
Toes to Bar
-into-
30/24 Calorie Assault Bike or 42/34 Cal Row
Bench Press
Bench Press
5 x 10
*Build in weight across sets *
E2:00
-into-
3 Rounds:
15 Barbell Curls
15 DB Tricep Extension (each side)
Southside Competitive Strength
Snatch Pull + High Pull + Snatch:
(1+1+1) @ 70% 1RM Snatch
(1+1+1) @ 75%
(1+1+1) @ 80%
*Rest 2 minutes between sets *
Burn! 12:00pm
3 Rounds For Time; Teams of 2: (40 min time cap)
400m Run
500m Row
32/20 Cal Bike
Partner 1 will run while partner 2 performs max distance farmers carry. When partner 1 gets back from run, Partner 2 runs while partner 1 take their place and picks up where they left off. This sequence continues for row and bike. Once through round 1, the kettlebell/dumbbell holds change going into round 2.
*Round 1: Max Farmer Carry Walk
*Round 2: Max OH Walk
*Round 3: Max Front Rack Wall Sit
CrossFit Empire South 