CrossFit Empire South – CrossFit
Metcon (Time)
“Atreus”
E2:00 x 8 Sets:
12/10 Calorie Row
12 Burpees
Sub for Rowing – 150m Shuttle Run
Score is slowest set
Clean and Jerk Complex
E1:30 x 3 Sets
@ 70-75% 1RM Clean and Jerk
1 Pause Squat Clean (pause in receive for 3 seconds) + 1 Squat Clean + 1 Pause Jerk (pause in receive for three seconds) + 1 Jerk
*Rest 60-90 seconds between sets.
Burn! 12:00pm
For Time: (30 min time cap)
1000m Row
into
30 Push Ups + 30 Air Squats + 30 Sit Ups
into
2000m Row
into
20 Push Ups + 20 Air Squats + 20 Sit Ups
into
1000m Row
into
30 Push Ups + 30 Air Squats + 30 Sit Ups
CrossFit Empire South 