CrossFit Empire South – CrossFit
9:15 Class Only Today
Metcon (AMRAP – Rounds and Reps)
Teams of 4
– RX –
AMRAP 40
6 Muscle Ups any style (can alternate between Ring and Bar)
10 Power Snatch (135/95)
10 Front Squat (135/95)
10 Clean and Jerk (135/95)
Partner A & B work through rounds of AMRAP
Partner C & D run 400 meters together
When partners return from run switch and pick up where partners left off on AMRAP
Partners do not have to perform same variation of MU or Pull-ups
– INTERMEDIATE –
AMRAP 40
10 Chest to Bar or Pull-Ups
10 Power Snatch (95/65)
10 Front Squat (95/65)
10 Clean and Jerk (95/65)
Partner A & B work through rounds of AMRAP
Partner C & D run 400 meters together
When partners return from run switch and pick up where partners left off on AMRAP
– BEGINNER –
AMRAP 40
12 Ring Rows
10 Power Snatch (65/45)
10 Front Squat (65/45)
10 Clean and Jerk (65/45)
Partner A & B work through rounds of AMRAP
Partner C & D run 200 meters together
When partners return from run switch and pick up where partners left off on AMRAP
Metcon (AMRAP – Rounds and Reps)
Teams of 4
– RX –
AMRAP 40
6 Muscle Ups any style (can alternate between Ring and Bar)
10 Power Snatch (135/95)
10 Front Squat (135/95)
10 Clean and Jerk (135/95)
Partner A & B work through rounds of AMRAP
Partner C & D run 400 meters together
When partners return from run switch and pick up where partners left off on AMRAP
Partners do not have to perform same variation of MU or Pull-ups
– INTERMEDIATE –
AMRAP 40
10 Chest to Bar or Pull-Ups
10 Power Snatch (95/65)
10 Front Squat (95/65)
10 Clean and Jerk (95/65)
Partner A & B work through rounds of AMRAP
Partner C & D run 400 meters together
When partners return from run switch and pick up where partners left off on AMRAP
– BEGINNER –
AMRAP 40
12 Ring Rows
10 Power Snatch (65/45)
10 Front Squat (65/45)
10 Clean and Jerk (65/45)
Partner A & B work through rounds of AMRAP
Partner C & D run 200 meters together
When partners return from run switch and pick up where partners left off on AMRAP
Metcon (AMRAP – Rounds and Reps)
Teams of 4
– RX –
AMRAP 40
6 Muscle Ups any style (can alternate between Ring and Bar)
10 Power Snatch (135/95)
10 Front Squat (135/95)
10 Clean and Jerk (135/95)
Partner A & B work through rounds of AMRAP
Partner C & D run 400 meters together
When partners return from run switch and pick up where partners left off on AMRAP
Partners do not have to perform same variation of MU or Pull-ups
– INTERMEDIATE –
AMRAP 40
10 Chest to Bar or Pull-Ups
10 Power Snatch (95/65)
10 Front Squat (95/65)
10 Clean and Jerk (95/65)
Partner A & B work through rounds of AMRAP
Partner C & D run 400 meters together
When partners return from run switch and pick up where partners left off on AMRAP
– BEGINNER –
AMRAP 40
12 Ring Rows
10 Power Snatch (65/45)
10 Front Squat (65/45)
10 Clean and Jerk (65/45)
Partner A & B work through rounds of AMRAP
Partner C & D run 200 meters together
When partners return from run switch and pick up where partners left off on AMRAP
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