CrossFit Empire South – CrossFit
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
CrossFit Empire South 