Saturday, August 28, 2021

CrossFit Empire South – CrossFit

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Metcon (Time)

“Make Good Choices by Coach Scott”

A.) Deadlift AMRAP 5

You Go, I Go: Only Count Team Reps

Partner 1: DL 75% 1RM

Partner 2: DL 75% 1RM

*If one partner cannot pull their load, weight may be passed to the other partner to lift.

Rest 3 min

B.) Synchro Stationary Lunges (Forward or Reverse)


Guy/Guy: 100lb

Guy/Girl: 85lb

Girl/Girl: 70lb

Rest 3:00

C.) 50 Thrusters / Power Sit Ups

Guy/Guy: 95lb

Guy/Girl: 75lb

Girl/Girl: 65lb

Directly Into:

D.) Each athlete find a 1RM Ground to Overhead

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