220802 Partner!

CrossFit Empire South – CrossFit

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Weightlifting

Metcon (3 Rounds for weight)

9 sets:

3 x 2 below the knee hang power snatches 45%)

3 x 2 below the knee hang power snatches (50%)

3 x 2 below the knee hang power snatches (55%)

– Rest exactly 1:00 between sets.

Metcon

Metcon (AMRAP – Rounds and Reps)

RX

Partner AMRAP 12:

9 ring rows

9 overhead squats (65/95 lb)

– Alternate complete rounds with your partner.

INTERMEDIATE

Weight for overhead squats (55/75 lb)

BEGINNER

Weight for overhead squats (35/45 lb)

Cool Down

Metcon (No Measure)

2 sets:

10 Cuban presses (PVC)

10 Y-raises (use small plates)

10 T-raises (use small plates)

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