Turkey Throwdown

CrossFit Empire South – CrossFit

9:15 Class Only Today

View Public Whiteboard

Metcon (AMRAP – Rounds and Reps)

Teams of 4

– RX –

AMRAP 40

6 Muscle Ups any style (can alternate between Ring and Bar)

10 Power Snatch (135/95)

10 Front Squat (135/95)

10 Clean and Jerk (135/95)

Partner A & B work through rounds of AMRAP

Partner C & D run 400 meters together

When partners return from run switch and pick up where partners left off on AMRAP

Partners do not have to perform same variation of MU or Pull-ups

– INTERMEDIATE –

AMRAP 40

10 Chest to Bar or Pull-Ups

10 Power Snatch (95/65)

10 Front Squat (95/65)

10 Clean and Jerk (95/65)

Partner A & B work through rounds of AMRAP

Partner C & D run 400 meters together

When partners return from run switch and pick up where partners left off on AMRAP

– BEGINNER –

AMRAP 40

12 Ring Rows

10 Power Snatch (65/45)

10 Front Squat (65/45)

10 Clean and Jerk (65/45)

Partner A & B work through rounds of AMRAP

Partner C & D run 200 meters together

When partners return from run switch and pick up where partners left off on AMRAP

Metcon (AMRAP – Rounds and Reps)

Teams of 4

– RX –

AMRAP 40

6 Muscle Ups any style (can alternate between Ring and Bar)

10 Power Snatch (135/95)

10 Front Squat (135/95)

10 Clean and Jerk (135/95)

Partner A & B work through rounds of AMRAP

Partner C & D run 400 meters together

When partners return from run switch and pick up where partners left off on AMRAP

Partners do not have to perform same variation of MU or Pull-ups

– INTERMEDIATE –

AMRAP 40

10 Chest to Bar or Pull-Ups

10 Power Snatch (95/65)

10 Front Squat (95/65)

10 Clean and Jerk (95/65)

Partner A & B work through rounds of AMRAP

Partner C & D run 400 meters together

When partners return from run switch and pick up where partners left off on AMRAP

– BEGINNER –

AMRAP 40

12 Ring Rows

10 Power Snatch (65/45)

10 Front Squat (65/45)

10 Clean and Jerk (65/45)

Partner A & B work through rounds of AMRAP

Partner C & D run 200 meters together

When partners return from run switch and pick up where partners left off on AMRAP

Metcon (AMRAP – Rounds and Reps)

Teams of 4

– RX –

AMRAP 40

6 Muscle Ups any style (can alternate between Ring and Bar)

10 Power Snatch (135/95)

10 Front Squat (135/95)

10 Clean and Jerk (135/95)

Partner A & B work through rounds of AMRAP

Partner C & D run 400 meters together

When partners return from run switch and pick up where partners left off on AMRAP

Partners do not have to perform same variation of MU or Pull-ups

– INTERMEDIATE –

AMRAP 40

10 Chest to Bar or Pull-Ups

10 Power Snatch (95/65)

10 Front Squat (95/65)

10 Clean and Jerk (95/65)

Partner A & B work through rounds of AMRAP

Partner C & D run 400 meters together

When partners return from run switch and pick up where partners left off on AMRAP

– BEGINNER –

AMRAP 40

12 Ring Rows

10 Power Snatch (65/45)

10 Front Squat (65/45)

10 Clean and Jerk (65/45)

Partner A & B work through rounds of AMRAP

Partner C & D run 200 meters together

When partners return from run switch and pick up where partners left off on AMRAP

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