CrossFit Empire South – CrossFit
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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