Thursday, June 24, 2021

CrossFit Empire South – CrossFit

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Metcon (AMRAP – Rounds and Reps)

“Ares”

AMRAP 16:

Teams of 2 (You go, I go)

15/12 Calorie Assault Bike or 45 Double Unders

15 V-Ups or Stick Sit Ups

10 Box Jump Overs (24/20)

Snatch + Overhead Squat

E2:00 x 6 Sets

Power Snatch (2 second pause in the catch position) + Overhead Squat

3 @60% of 1RM Power Snatch

3 @65%

2 @70%

2 @75%

1 @80%

1 @80%

Burn! 12:00pm

For Time: (40 min time cap)

Team of 2:

1 Mile Wallball Run

100 Wallball Shots

100 Wallball Side Throws

100 Wallball Box Step Ups

1 Mile Wallball Run

*One partner working at a time, including run. Partners can decide how far they want to run at a time, running with the wallball.

Example: Partner 1 runs 400m, then partner 2 runs 400m, partner 1 runs 200m, then partner 2 same distance as 1, then partner 1 runs 200m again, then partner 2 again, completing 1 mile.

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