Partner “RJ”

CrossFit Empire South – CrossFit

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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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