220625 – Partner Day!!!

CrossFit Empire South – CrossFit

If you are not working out today, go to CrossFit Madison and cheer on our athletes at BATTLE OF THE BOXES!!! Thanks for all you do for CrossFit Empire South to make it such a great place!!!

View Public Whiteboard

Metcon

Metcon (AMRAP – Rounds and Reps)

RX

AMRAP 25 w/ a partner:

50 calories

50 dumbbell snatches (35/50 lb)

50 GHD sit-ups

50 wall-ball shots (14/20 lb) (9/10 ft)

– Use any machine available for the calories.

INTERMEDIATE

Same as Rx’d

– Consider performing smaller sets of each movement.

BEGINNER

AMRAP 25 w/ a partner:

50 calories

50 dumbbell snatches (10/15 lb)

50 sit-ups

50 wall-ball shots (6/10 lb) (9/10 ft)

– Use any machine available for the calories.

Advertisement

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s