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CrossFit Empire South – CrossFit

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Metcon

For Time (15:00): 150 Wall-Ball Shots with 7 Burpees to a Plate (Time)

RX

For time (15:00 Cap):

150 wall-ball shots (14/20 lb) (9/10 ft)

– Starting at 0:00 and every 2:00 after, perform 7 burpees to a plate.

SCALED

For time:

150 wall-ball shots (10/14 lb) (9/10 ft)

– Starting at 0:00 and every 2:00 after, perform 7 burpees to a plate.

Post Workout Skill

Plank Hold and Handstand Hold (Checkmark)

Post-workout:

Accumulate:

2:00 plank hold

2:00 handstand hold

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