220413

CrossFit Empire South – CrossFit

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Metcon

Metcon (Time)

RX

For time: (22 Min. Time Cap)

15-12-9:

Strict handstand push-ups

*Complete 21 sit-ups after each set.

15-12-9:

Strict ring dips

*Complete 21 sit-ups after each set.

15-12-9:

Push-ups

*Complete 21 sit-ups after each set.

INTERMEDIATE

For time:

9-6-3:

Strict handstand push-ups

*Complete 15 sit-ups after each set.

15-12-9:

Strict ring dips

*Complete 15 sit-ups after each set.

15-12-9:

Push-ups

*Complete 15 sit-ups after each set.

BEGINNER

For time:

15-12-9:

DB strict presses

*Complete 10 sit-ups after each set.

15-12-9:

Box dips

*Complete 10 sit-ups after each set.

15-12-9:

Push-ups

*Complete 10 sit-ups after each set.

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