220917 – Partner Day

CrossFit Empire South – CrossFit

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Partner Metcon

Conditioning (Time)

RX

20 rounds for time with a partner*

(25 Min. Cap)

12 box jump overs (20/24 in)

12 hand-release push-ups

*You go, I go – Partner A completes a full round, then Partner B completes a full round until all rounds are completed.

INTERMEDIATE

20 rounds for time with a partner:

9 box jump overs (20/24 in)

9 hand-release push-ups

BEGINNER

20 rounds for time with a partner:

9 box step overs (16/20 in)

9 hand-release knee push-ups

Post Workout Mobility

Cooldown Stretch (Checkmark)

Accumulate:

1:00 foam roll calf/ leg

1:00 foam roll IT band/ leg

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