21.12.01

CrossFit Empire South – CrossFit

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Metcon (Time)

– RX –

(15min Time Cap)

3 Rounds For Time:

500/400m Row

21 Push-ups

12 Strict Toes-to-Rings

– INTERMEDIATE –

3 Rounds For Time:

400/300m Row

15 Push-ups

9 Strict Toes-to-Rings

– BEGINNER –

3 Rounds For Time:

400/300m Row

15 Assisted Push-ups

9 Hanging Knee Raises on Rings

Skills

5 Sets:

1:00 Strict Chin-ups

1:00 False Grip Ring Rows

Cool Down

3 Sets:

:30 Overhead Arm Stretch

:30 Banded Shoulder Stretch

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