CrossFit Empire South – CrossFit

Today we are working off of our 20-rep max that we found in Week 1. Take the load of your 20-rep max and multiply it by the percentages in today’s lifting session. This will determine your loads for each set.

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Metcon (No Measure)

Strict Press – Week 2:

8 reps (105%)

10 reps (100%)

12 reps (95%)

– Rest 3:00 between sets.


Metcon (Time)


For time (10 Min. Time Cap):

30 pull-ups

200 double-unders

30 chest-to-bar pull-ups


For time:

20 pull-ups

2:00 double-unders

20 pull-ups


For time:

20 jumping pull-ups

200 single-unders

20 ring rows

After Party!

Get that extra work in during Open Gym!

Metcon (No Measure)

On an 8:00 clock:

Every 2:00 x 4 sets

4 weighted pull-ups

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