220420 BENCHMARK

CrossFit Empire South – CrossFit

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Metcon

220420 BENCHMARK (Weight)

RX

On a 32:00 clock:

From 0:00-18:00:

For load:

Bench press

5-5-3-3-3-1-1-1-1

Perform 1 set every 2:00.

Rest 2:00

From 20:00-32:00:

For time:

Run 1 mile

INTERMEDIATE

Same as Rx’d

BEGINNER

On a 32:00 Clock:

From 0:00-18:00:

For load:

Bench press

5-5-3-3-3-1-1-1-1-1

Perform 1 set every 2:00.

Rest 2:00

From 20:00-32:00:

For time:

Run 1,000 m

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