Friday, December 6, 2019

CrossFit Empire South – CrossFit

View Public Whiteboard

Overhead Squat Complex

E2:00 x 5 Sets:

-3 Snatch High Pulls

-4 Pausing Overhead Squats (2 second pause in the bottom)

*no bouncing out of the bottom

Metcon (AMRAP – Rounds and Reps)

“Outside the Box”

Teams of 2: AMRAP 30:

100m Run, 1 Burpee Box Jump

100m Run, 2 Burpee Box Jumps

100m Run, 3 Burpee Box Jumps

*1 partner works at a time.

Athlete A completes 100m Run, 1 Burpee Box Jump, then Athlete 2 completes 100m Run, 1 Burpee Box Jump, etc. until end of AMRAP.

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