220820 – Partner Day!

CrossFit Empire South – CrossFit

Pre-Workout Test

Metcon (AMRAP – Reps)

1 set:

Max-rep unbroken wall-ball shots

– Use a load that allows for 30+ reps.

Metcon (AMRAP – Rounds and Reps)

RX

AMRAP 12:

30 double-unders

7 DB thrusters (35/50 lb)

– Alternate complete rounds with your partner.

I NTERMEDIATE

AMRAP 12:

30 double-unders

7 DB thrusters (20/35 lb)

BEGINNER

AMRAP 12:

30 single-unders

7 DB thrusters (10/15 lb)

Metcon (Checkmark)

3 sets:

:45 child pose

:45 frog stretch

Stretching

Partner Metcon

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