Tuesday, August 6, 2019

CrossFit Empire South – CrossFit

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We are going to be spending 12 mins working on:

Pull Ups and Muscle Ups.

* If we are just learning, work on kipping swing and pull.

If you can kip, work on butterfly.

If you can butterfly, work on either strict pull ups or muscle ups.

If you have muscle ups, then work on hitting a certain amount of reps every 1:30 or 2:00.

Metcon (Time)

“Monkey Business”

4 Rounds For Time: (25 min time cap)

400 Meter Run

20 Dumbbell Hang Clean and Jerks (50/35)

15 Pull-ups

*1 DB per athlete


Not For Time:

1:30 Bike + 15 Strict HSPUs

1:30 Bike + 12 Strict HSPUs

1:30 Bike + 9 Strict HSPUs

1:30 Bike + 6 Strict HSPUs

1:30 Bike + 3 Strict HSPUs

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