220203

CrossFit Empire South – CrossFit

Metcon (Time)

– RX –

For time (20min Time Cap):

60 sit-ups

50 toes-to-bars

40 GHD sit-ups

30 pull-ups

20 strict pull-ups

10 bar muscle-ups

– INTERMEDIATE –

For time:

60 sit-ups

40 toes-to-bars

20 GHD sit-ups

20 pull-ups

10 strict pull-ups

5 bar muscle-ups

– BEGINNER –

For time:

40 sit-ups

30 hanging knee raises

20 V-ups

20 jumping pull-ups

10 ring rows

5 burpee pull-ups

Skills

Post-workout:

Accumulate:

40 GHD hip extensions

30 GHD back extensions

20 GHD hip and back extensions

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