CrossFit Empire South – CrossFit
Metcon (Time)
“Harry Grant”
Teams of 2 (18 min time cap)
80 Deadlifts (135/95)
-One partner works while other rest
80 Sit Ups
– One Partner Holds Plank (elbows) while other performs sit ups
*Continue this throughout rest of WOD
——
40 Deadlifts (225/155)
40 Sit Ups
——-
20 Deadlifts (315/225)
20 Sit Ups
Southside Competitive Strength
E2:00 x 5 Sets
1 Front Squat + 2 Back Squats
*Performed at 80-85% of Front Squats
Burn! 12:00pm
AMRAP 5:
50 Double Unders
25 Wallballs
Max reps on Row in remaining time
Rest 2 min
AMRAP 5:
50 Double Unders
25 Wallballs
Max reps of Cal Bike in remaining
Rest 2 mins
AMRAP 5:
50 Double Unders
25 Wallballs
Max Reps Shuttle Runs in remaining time
CrossFit Empire South 