220121

CrossFit Empire South – CrossFit

SKILL: Metcon (5 Rounds for time)

Pre-workout:

EMOM 5:

Min. 1 | 18/13-cal. row

Min. 2 | 21/15-cal. row

Min. 3 | 23/18-cal. row

Min. 4 | 21/15-cal. row

Min. 5 | 18/13-cal. row

Metcon (Time)

-RX-

5 rounds for time (15min time cap):

21/15-cal. row

12 burpee box jump-overs (24/20 in)

1 legless rope climb (15 ft)

-Intermediate-

5 rounds for time:

15/10-cal. row

12 burpee box jump-overs (24/20 in)

1 rope climb (15 ft)

-Beginner-

5 rounds for time:

10/7-cal. row

12 burpee box step-overs (20/12 in)

3 pull-to-stands

Cool Down

3 sets

20 banded pull-aparts

:30 wrist extension stretch / arm

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