CrossFit Empire South – CrossFit
Metcon
Metcon (AMRAP – Rounds)
RX
AMRAP 12:
10 burpees
25 double-unders
INTERMEDIATE
Same as Rx’d
BEGINNER
AMRAP 12:
10 burpees
30 single-unders
Skills
Shoulder Presses (3 Reps x 6 Sets)
6 sets for load:
3 shoulder presses from the floor
– Rest 1:00-1:30 between sets.
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