CrossFit Empire South

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.

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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.