220123

CrossFit Empire South – CrossFit

Metcon (4 Rounds for reps)

-RX-

4 rounds for reps:

3:00-cal. row

1:00 muscle-ups

-INTERMEDIATE-

4 rounds for reps:

3:00-cal. row

1:00 pull-ups

-BEGINNER-

4 rounds for reps:

3:00-cal. row

1:00 ring rows

Weighted Pull-ups

Post-workout:

5 sets for load:

5 strict weighted pull-ups

Cool Down

2 sets

15 reach, roll, and lift

:30 sit and reach stretch

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