CrossFit Empire South – CrossFit
Metcon
Metcon (Time)
RX
5 rounds for time (30 Min. Time Cap):
200-m DB farmers carry (35/50)
20 deficit push-ups on DBs (35/50 lb)
20 DB push jerks (35/50 lb)
*Partners go together on the farmers carry with one set of DBs
** Partners split push-ups and push jerks evenly.
INTERMEDIATE
5 rounds for time:
200-m DB farmers carry
20 deficit push-ups on DBs (20/35 lb)
20 DB push jerks (20/35 lb)
BEGINNER
5 rounds for time:
200-m DB farmers carry
20 push-ups
20 DB push jerks (10/15 lb)
CrossFit Empire South 