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DEL – Benchmark

CrossFit Empire South – CrossFit

We are going to pause the current Lifting Cycle this week as we get ready for Murph on Friday and Saturday. Week 4 of our Lifting Cycle will pick up next week!

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Metcon

DEL (Time)

RX

(25 Min. Time Cap)

25 burpees

400-m weighted run (14/20 lb)

25 weighted pull-ups (14/20 lb)

400-m weighted run

25 handstand push-ups

400-m weighted run

25 chest-to-bar pull-ups

400-m weighted run

25 burpees

INTERMEDIATE

25 burpees

400-m weighted run (10/14 lb)

25 strict pull-ups

400-m weighted run

15 handstand push-ups

400-m weighted run

25 chin-over-bar pull-ups

400-m weighted run

25 burpees

BEGINNER

25 burpees

400-m run

25 ring rows

200-m run

15 push-ups

400-m run

25 jumping pull-ups

200-m run

25 burpees

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