220924 Partner Day!

CrossFit Empire South – CrossFit

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Partner Metcon

Conditioning (AMRAP – Rounds and Reps)

RX

AMRAP 16 w/Partner:

60 double-unders

40 weighted sit-ups (14/20 lb)

20 medicine ball hang squat cleans (14/20 lb)

– One partner works on the AMRAP, while the other runs 400-m. Partners switch when the run is complete. There is NO REST.

INTERMEDIATE

AMRAP 16 w/Partner:

40 double-unders

30 weighted sit-ups (14/20 lb)

20 medicine ball hang squat cleans (14/20 lb)

BEGINNER

AMRAP 16 w/Partner:

60 single-unders

40 sit-ups

20 medicine ball hang squat cleans (10/14 lb)

Post Workout Mobility

Stretching (Checkmark)

2 sets:

:30 cobra stretch

:30 scorpion stretch hold/side

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