220520

CrossFit Empire South – CrossFit

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Metcon

Metcon (Time)

RX

5 rounds for time (12 Min. Time Cap):

20 burpees over kettlebell

20 KB swings to shoulder height (35/53 lb)

INTERMEDIATE

5 rounds for time:

20 burpees over kettlebell

20 KB swings to shoulder height (25/35 lb)

BEGINNER

5 rounds for time:

12 burpees over kettlebell

12 KB swings to shoulder height (15/25 lb)

Skills

Metcon (1 Rounds for reps)

Post-workout:

On a 5:00 clock:

Max Turkish get-ups