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CrossFit Empire South – CrossFit

Olympic Lifting Barbell Club

The CrossFit Empire South Olympic Lifting Barbell Club starts today at 7:30am!

Metcon (AMRAP – Rounds and Reps)

RX

AMRAP 20:

With a partner

5 push presses (95/135 lb)

3 L pull-ups

– Partner 1 completes a full round, then partner 2 goes.

INTERMEDIATE

AMRAP 20:

With a partner

5 push presses (65/95 lb)

3 strict pull-ups

BEGINNER

AMRAP 20:

With a partner

5 push presses (35/45 lb)

3 banded pull-ups

Metcon (Checkmark)

3 Sets:

:30 reach, roll, and lift

30 banded pull-aparts

Partner Metcon

Stretching

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