220609

CrossFit Empire South – CrossFit

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Metcon

Metcon (3 Rounds for reps)

RX

3 rounds for reps:

2:00 rope climbs (15 ft)

1:00 weighted sit-ups (15/25 lb)

1:00 Echo bike

– Rest 1:00

INTERMEDIATE

3 rounds for reps:

2:00 rope climbs (10 ft)

1:00 weighted sit-ups (10/15 lb)

1:00 Echo bike

– Rest 1:00

BEGINNER

3 rounds for reps:

2:00 pull-to-stands

1:00 sit-ups

1:00 Echo bike

– Rest 1:00

Skills

Metcon (No Measure)

Post-workout:

Accumulate:

50 weighted dips

– Use a dumbbell or medicine ball to add load to the dips.

– Perform the dips on the rings or static straight bars.

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