220511 – Heavy Day

CrossFit Empire South – CrossFit

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Weightlifting

Metcon (5 Rounds for weight)

RX

5 sets for load:

Sumo deadlifts

12-10-8-6-4

INTERMEDIATE

Same as Rx’d

BEGINNER

Same as Rx’d

Skills

Metcon (No Measure)

Post-workout:

3 sets:

20 GHD hip extensions

20 GHD back extensions

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