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CrossFit Empire South – CrossFit

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Metcon

AMRAP 30: Run, Walking Lunges, GHD sit-ups, and DB Farmers Carry (AMRAP – Rounds and Reps)

RX

AMRAP 30:

800-m run

40 walking lunges

20 GHD sit-ups

100-m DB farmers carry (25/35 lb)

– Use two DBs for the carry.

SCALED

AMRAP 30:

800-m run

40 walking lunges

20 GHD sit-ups (parallel)

100-m DB farmers carry (15/25 lb)

– Use two DB for the carry.
INTENDED STIMULUS:

A) 3-5+ rounds

B) Long grindy workout.

C) Keep run to 5:00 or less.

D) Unbroken on lunges and sit-ups the entire time.

E) Complete the farmers carry in 2 sets or less; speed walk/run if possible.

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