Saturday, July 3, 2021

CrossFit Empire South – CrossFit

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Metcon (AMRAP – Rounds and Reps)

“Agent Billy Clardy III”

AMRAP (in a Team of 3) in 48 minutes:

Partner A: Run 400 meters

Partner B performs AMRAP of:

12 Overhead Plate Alternating Lunges (45/25 lb)

6 Burpees to Plate (45/25 lb)

19 Plate Ground-to-Overheads (45/25 lb)

Partner C: Rest

-All partners rotate when Partner A finishes the run

-Wear a Weight Vest (20/14 lb) throughout

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