CrossFit Empire South

CrossFit Empire South – CrossFit

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Metcon

Lumberjack 20 (Time)

RX

For time (35 Min. Time Cap):

20 deadlifts (185/275 lb)

400-m run

20 KB swings (53/70 lb)

400-m run

20 overhead squats (75/115 lb)

400-m run

20 burpees

400-m run

20 chest-to-bar pull-ups

400-m run

20 box jumps (20/24 in)

400-m run

20 DB squat cleans (30/50 lb)

400-m run

INTERMEDIATE

For time:

20 deadlifts (105/155 lb)

400-m run

20 KB swings (35/53 kg)

400-m run

20 overhead squats (55/75 lb)

400-m run

20 burpees

400-m run

20 pull-ups

400-m run

20 box jumps (20/24 in)

400-m run

20 DB squat cleans (20/35 lb)

400-m run

BEGINNER

For time:

20 deadlifts (55/75 lb)

200-m run

20 KB swings (15/25 lb)

200-m run

20 overhead squats (35/45 lb)

200-m run

20 burpees

200-m run

20 jumping pull-ups

200-m run

20 box jumps (12/20 in)

200-m run

20 DB squat cleans (10/15 lb)

200-m run