220806 Partner Day!

CrossFit Empire South – CrossFit

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Metcon (AMRAP – Rounds and Reps)

Partner AMRAP 16:


Synchro burpees

Synchro DB alternating split snatches (35/50)


*The knees-to-elbow reps will be split evenly; while one partner is working, the other is resting.


Metcon (No Measure)


3 sets:

10 DB Bulgarian split squats/leg

Cool Down

Metcon (No Measure)

2 sets:

:30 pigeon stretch/leg

:30 couch stretch/leg

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