220525

CrossFit Empire South – CrossFit

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Skills

Metcon (Weight)

Pre-workout:

On a 10:00 clock:

Build to a heavy 5-rep DB snatch/arm

– Complete 5 consecutive reps on one arm, then 5 more on the other.

Metcon

Metcon (AMRAP – Rounds and Reps)

RX

AMRAP 10:

12 alternating DB snatches (35/50 lb)

4 bar muscle-ups

INTERMEDIATE

AMRAP 10:

12 alternating DB snatches (20/35 lb)

4 chest-to-bar pull-ups

BEGINNER

AMRAP 10:

12 alternating DB snatches (10/15 lb)

4 banded pull-ups

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