Wednesday, July 21, 2021

CrossFit Empire South – CrossFit

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Pull Up Work

E2:00 x 5 Sets

5-8 Butterfly or Kipping Chest to Bar

3 High Box Jumps

– Rest as needed between sets/Try and hit the box jumps right after pull-ups –

Advanced – 5-8 Butterfly/Kipping Chest

to Bar + 3 Box Jumps (36in/30in)

Intermediate – 3-5 Kipping Chest to Bar or 5-8 Kipping Pull-Ups + 3 Box Jumps (30in/24in)

Novice: 5-8 Kipping Swings + Kick + 3 Box Jumps (24in/20in)

Beginner: 5-8 Kip swings + 3 Box Jumps (Low)

Metcon (Time)

“Walking in Memphis”

Teams of 2

3 Rounds For Time: (16 min time cap)

200ft Synchro Walking Lunge

40 Burpee Box Jump Overs (24/20)


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