CrossFit Empire South

CrossFit Empire South – CrossFit

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Metcon

Metcon (Time)

RX

For time (20 Min. Time Cap):

400/500-m row

25 shoulder presses (75/115 lb)

400/500-m row

15 shoulder presses

400/500-m row

10 shoulder presses

400/500-m row

– Each time the athlete breaks a set of shoulder presses they must row 100 m.

INTERMEDIATE

For time:

300/400-m row

25 shoulder presses (65/95 lb)

300/400-m row

15 shoulder presses

300/400-m row

10 shoulder presses

300/400-m row

– Each time the athlete breaks a set of shoulder presses they must row 100 m.

BEGINNER

For time:

200/250-m row

15 shoulder presses (55/75 lb)

200/250-m row

10 shoulder presses

200/250-m row

5 shoulder presses

200/250-m row

– Each time the athlete breaks a set of shoulder presses they must row 100 m.

Skills

Metcon (No Measure)

Post-workout:

2 sets:

15 KB side-bends/arm

Max-rep strict ring dips