220118

CrossFit Empire South – CrossFit

Metcon (Time)

-RX-

For time (15min Time Cap):

50-35-20

Wall balls (20/14 lb) (10/9 ft)

Pull-ups

-Intermediate-

For time:

50-35-20

Wall balls (14/10 lb) (10/9 ft)

Pull-ups

-Beginner-

For time:

30-20-10

Wall balls (10/6 lb) (10/9 ft)

Jumping pull-ups

Single-leg toes-to-bars

Post-workout:

Accumulate:

50 alternating single-leg toes-to-bars

Cool Down

Accumulate:

1:00 banded shoulder stretch / side

1:00 couch stretch / side

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