031922

CrossFit Empire South – CrossFit

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Metcon (Time)

-RX-

5 x 3:00 rounds:

10 push presses (105/155 lb)

Max-rep weighted strict pull-ups (25/35 lb)

– 2:00 rest between rounds

-INTERMEDIATE-

5 x 3:00 rounds:

10 push presses (75/115 lb)

Max-rep strict pull-ups

– 2:00 rest between rounds

-BEGINNER-

5 x 3:00 rounds:

10 push presses (35/45 lb)

Max-rep ring rows

– 2:00 rest between rounds

Cool Down

Accumulate:

30 reach, roll, and lift