CrossFit Empire South – CrossFit
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)
CrossFit Empire South 