CrossFit Empire South – CrossFit
Come join us today as CrossFit teams up with Doctors Without Borders/Médecins Sans Frontières (MSF) to support first responders assisting in war zones and other health crisis situations around the world.
Metcon
Hope for Refugees – Partner Workout (3 Rounds for reps)
RX
3 rounds for reps (Break up between Partners):
2:00 8-m (26 ft) shuttle runs
2:00 DB snatches (35/50 lb)
2:00 bike for calories
2:00 DB box step-ups (20/24 in) (35/50 lb)
2:00 strict burpees
– Split Reps w/ a Partner
– Use a single DB for snatches and step-ups.
– 1 8-m (26 ft.) shuttle run = 1 rep.
INTERMEDIATE
Same as Rx’d
BEGINNER
3 rounds for reps (Break up between Partners):
2:00 8-m (26 ft.) shuttle runs
2:00 DB snatches (15/25 lb)
2:00 bike for calories
2:00 DB box step-ups (20 in) (15/25 lb)
2:00 strict burpees
– Split Reps w/ a Partner
– Use a single DB for snatches and step-ups.
– 1 8-m (26 ft.) shuttle run = 1 rep.
