220709 – Partner Day!

CrossFit Empire South – CrossFit

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Metcon

Metcon (Time)

RX

5 rounds for time (30 Min. Time Cap):

200-m DB farmers carry (35/50)

20 deficit push-ups on DBs (35/50 lb)

20 DB push jerks (35/50 lb)

*Partners go together on the farmers carry with one set of DBs

** Partners split push-ups and push jerks evenly.

INTERMEDIATE

5 rounds for time:

200-m DB farmers carry

20 deficit push-ups on DBs (20/35 lb)

20 DB push jerks (20/35 lb)

BEGINNER

5 rounds for time:

200-m DB farmers carry

20 push-ups

20 DB push jerks (10/15 lb)

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