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CrossFit Empire South – CrossFit

Today we are working off of our 20-rep max that we found in Week 1. Take the load of your 20-rep max and multiply it by the percentages in today’s lifting session. This will determine your loads for each set.

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Weightlifting

Metcon (No Measure)

Week 4 – Deadlift:

For load:

10 reps (105%)

12 reps (100%)

14 reps (95%)

– Rest 3:00

Metcon

Metcon (Time)

RX

5 rounds for time (18 Min. Time Cap):

40 double-unders

30 box step-ups (20/24 in)

20 KB swings (16/24 kg)

INTERMEDIATE

5 rounds for time:

20 double-unders

20 box step-ups (20/24 in)

20 KB swings (16/24 kg)

BEGINNER

5 rounds for time:

40 single-unders

20 box step-ups (20 in)

15 KB swings (12/16 kg)

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