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CrossFit Empire South – CrossFit

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Metcon

Today we will only have classes at 9:15am and 4:30pm.  No Open gym.

We hope that you enjoy time off with family and friends during the Thanksgiving Holidays!

Normal schedule to resume next week.

Conditioning (Time)

RX

3 rounds for time (12:00 Cap):

400/500–m row

12 deadlifts (105/155 lb)

21 box jumps (20/24 in)

INTERMEDIATE

3 rounds for time:

400/500-m row

12 deadlifts (75/115 lb)

21 box jumps (20/24 in)

BEGINNER

3 rounds for time:

200/250-m row

12 deadlifts (55/75 lb)

21 box step-ups (12/20 in)

Post Workout Skill

Kang squats (Checkmark)

Accumulate:

50 Kang squats (empty barbell)

Post Workout Mobility

Cooldown Stretch (Checkmark)

3 sets:

:45 child pose

:45 frog stretch

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