CrossFit Empire South – CrossFit
Max Strict Pull Ups
4 Sets:
Max Strict Pull-ups
– Rest 1:00 between sets.
Long Jackie (Time)
– RX –
For Time:
1000/800m Row
50 Thrusters (45/35#)
30 Pull-ups
750/600m Row
25 Thrusters
15 Pull-ups
500/400m Row
15 Thrusters
9 Pull-ups
– INTERMEDIATE –
For Time:
800/600m Row
30 Thrusters (45/35#)
15 Pull-ups
600/500m Row
20 Thrusters
12 Pull-ups
500/400m Row
15 Thrusters
9 Pull-ups
– BEGINNER –
For Time:
500/400m Row
30 Thrusters (45/35#)
15 Jumping Pull-ups
500/400m Row
20 Thrusters
12 Jumping Pull-ups
300/200m Row
15 Thrusters
9 Jumping Pull-ups
(20min Time Cap)
Cool Down
Accumulate:
1:00 Banded Shoulder Stretch / Side
Burn! 12:00pm
AMRAP 25:
Buy In :
1 Mile Run
Directly Into
AMRAP of
15 Single Arm KB Swings (Right)
20 Box Jumps
15 Single Arm KB Swings (Left)
40 Air Squats
