CrossFit Empire South – CrossFit
Metcon
Metcon (Time)
RX
5 rounds with a partner (40 Min. Time Cap):
800-m run
50 push-ups
5 rope climbs (15 ft)
INTERMEDIATE
5 rounds with a partner:
600-m run
40 push-ups
4 rope climbs (15 ft)
BEGINNER
5 rounds with a partner:
400-m run
30 push-ups
6 pull-to-stands
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