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CrossFit Empire South – CrossFit

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Metcon

Metcon (4 Rounds for time)

RX

On a 20:00 clock, each for time:

From 0:00-5:00:

800-m sprint

From 5:00-10:00:

75 chest-to-bar pull-ups

From 10:00-15:00:

75 burpees-to-target

From 15:00-20:00:

800/1,000-m row

– Score is total combined work time.

INTERMEDIATE

On a 20:00 clock, each for time:

From 0:00-5:00:

800-m sprint

From 5:00-10:00:

50 chest-to-bar pull-ups

From 10:00-15:00:

50 burpees-to-target

From 15:00-20:00:

800/1,000-m row

– Score is total combined work time.

BEGINNER

On a 20:00 clock, each for time:

From 0:00-5:00:

600-m sprint

From 5:00-10:00:

75 ring rows

From 10:00-15:00:

50 burpees-to-target

From 15:00-20:00:

600/750-m row

– Score is total combined work time.

Metcon

Metcon (No Measure)

Post-workout:

1 set:

200-m overhead plate carry (35/45 lb)

50 v-ups

200-m overhead plate carry

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