THE STANDARD (Partner)

CrossFit Empire South – CrossFit

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Metcon

The Standard (Partner) (Time)

RX

For time with a partner (12 Min. Time Cap):

30 clean and jerks (95/135 lb)

30 muscle-ups

30 snatches

– One partner works while one rests. Partition the reps as needed.

INTERMEDIATE

For time with a partner:

30 clean and jerks (65/95 lb)

30 burpee pull-ups

30 snatches

– One partner works while one rests. Partition the reps as needed.

BEGINNER

For time with a partner:

60 DB clean and jerks (10/15 lb)

60 jumping pull-ups

60 snatches

– One partner works while one rests. Partition the reps as needed.

Cool Down

Metcon (No Measure)

3 sets:

20 banded pull-aparts

:30 wrist extension stretch/arm

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