CrossFit Empire South – CrossFit
Metcon
3 Rounds for Time (18:00): Calorie Row and Bench Press (Time)
RX
3 rounds for time (18:00 Cap):
37/50 calorie row
25 bench presses (95/135 lb)
SCALED
3 rounds for time:
25/37 calorie row
25 bench presses (65/95 lb)
INTENDED STIMULUS:
A) 14:00-18:00. Advanced athletes can push closer to 11:00.
B) Keep row to 3:30 or less.
C) Complete rounds of bench press in 4 sets or less.
D) Bench press load should be on the lighter side of moderate.
CrossFit Empire South 