CrossFit Empire South – CrossFit
Olympic Lifting Barbell Club
The CrossFit Empire South Olympic Lifting Barbell Club starts today at 7:30am!
Metcon (AMRAP – Rounds and Reps)
RX
AMRAP 20:
With a partner
5 push presses (95/135 lb)
3 L pull-ups
– Partner 1 completes a full round, then partner 2 goes.
INTERMEDIATE
AMRAP 20:
With a partner
5 push presses (65/95 lb)
3 strict pull-ups
BEGINNER
AMRAP 20:
With a partner
5 push presses (35/45 lb)
3 banded pull-ups
Metcon (Checkmark)
3 Sets:
:30 reach, roll, and lift
30 banded pull-aparts
