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CrossFit Empire South – CrossFit

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Pre-workout Lift

Push Press – 5 Reps (4 Rounds for weight)

4 sets x 5 reps:

Build to a heavy 5 reps.

Metcon

Conditioning (Time)

RX

5 rounds for time (15 Min. Cap):

15 push jerks (65/95 lb)

12 chest-to-bar pull-ups

9 sumo deadlift high pulls (65/95 lb)

INTERMEDIATE

5 rounds for time:

15 push jerks (65/95 lb)

12 kipping pull-ups

9 sumo deadlift high pulls (65/95 lb)

BEGINNER

5 rounds for time:

15 push jerks (45/65 lb)

12 ring rows

9 sumo deadlift high pulls (45/65 lb)

Post Workout Mobility

Cooldown Stretch (Checkmark)

Accumulate:

30 reach, roll, and lift

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