Ellen – Benchmark

CrossFit Empire South – CrossFit

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Benchmark Metcon

Time Cap = 13:00

Ellen (Time)

3 rounds for time of:

20 burpees

21 dumbbell snatches

12 dumbbell thrusters

Use a single dumbbell on the snatches and a pair for the thrusters.

♀ 35-lb. DBs ♂ 50-lb. DBs
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INTERMEDIATE

Same as Rx’d.

BEGINNER

2 rounds for time:

50 thrusters (35/45 lb)

50 KB swings (25/35 lb)

Post Workout Skill

Turkish get-ups and Windmills (Checkmark)

3 sets for quality:

4 KB Turkish get-ups/arm

8 KB windmills/arm

Post Workout Mobility

Cooldown Stretch (Checkmark)

1 set:

1:00 banded shoulder stretch/side

1:00 pigeon pose/side

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