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CrossFit Empire South – CrossFit

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Archer Push-Ups

Pre-workout:

8 sets:

:20 alternating archer push-ups on rings

– Rest :10

Metcon (Time)

-RX-

For time (15min Time Cap):

5 strict muscle-ups

50 double-unders

4 strict muscle-ups

40 double-unders

3 strict muscle-ups

30 double-unders

2 strict muscle-ups

20 double-unders

1 strict muscle-up

10 double-unders

-INTERMEDIATE-

For time:

5 strict chest-to-bar pull-ups

50 double-unders

4 strict chest-to-bar pull-ups

40 double-unders

3 strict chest-to-bar pull-ups

30 double-unders

2 strict chest-to-bar pull-ups

20 double-unders

1 strict chest-to-bar pull-up

10 double-unders

-BEGINNER-

For time:

5 banded strict pull-ups

50 single-unders

4 banded strict pull-ups

40 single-unders

3 banded strict pull-ups

30 single-unders

2 banded strict pull-ups

20 single-unders

1 banded strict pull-up

10 single-unders

Cool Down

3 sets:

:30 lacrosse ball roll/foot

:30 lacrosse ball lat/side

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