220818

CrossFit Empire South – CrossFit

Bench Press (Weight)

Every 2:00 x 5 sets:

10 bench press (60%)

– Perform reps AFAP.

Metcon (Time)

RX

5 rounds for time (18 Min. Cap):

20 box jumps (20/24 in)

16 single KB lunges (53/70 lb)

12 chest-to-bar pull-ups

– Athletes must step down from the top of the box.

I NTERMEDIATE

5 rounds for time:

20 box jumps (20/24 in)

16 single KB lunges (26/44 lb)

12 pull-ups

– Athletes must step down from the top of the box.

BEGINNER

4 rounds for time:

20 box step-ups (12/20 in)

16 single KB lunges (18/26 lb)

12 jumping pull-ups

– Athletes must step down from the top of the box.

Metcon (Checkmark)

1 set:

On a 3:00 clock:

Accumulate max-time in a saddle stretch

Weightlifting

Stretching

Metcon

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