CrossFit Empire South – CrossFit
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Metcon
Metcon (AMRAP – Rounds and Reps)
RX
AMRAP 25 w/ a partner:
50 calories
50 dumbbell snatches (35/50 lb)
50 GHD sit-ups
50 wall-ball shots (14/20 lb) (9/10 ft)
– Use any machine available for the calories.
INTERMEDIATE
Same as Rx’d
– Consider performing smaller sets of each movement.
BEGINNER
AMRAP 25 w/ a partner:
50 calories
50 dumbbell snatches (10/15 lb)
50 sit-ups
50 wall-ball shots (6/10 lb) (9/10 ft)
– Use any machine available for the calories.
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