220723 – Partner Day!!!

CrossFit Empire South – CrossFit

View Public Whiteboard


Metcon (Time)

For time w/ a Partner:

(34 Min. Cap.)

100 sit-ups

80 box jumps (20/24 in)

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

40 burpees-to-target

1,000-m run

40 burpees-to-target

60 wall-ball shots

80 box jumps

100 sit-ups

*One athlete working at a time, except for the run.

Cool Down

Metcon (No Measure)


1:00 couch stretch/side

1:00 quad foam roll/side

1:00 press-up hold


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