CrossFit Empire South – CrossFit
Metcon
The Standard (Partner) (Time)
RX
For time with a partner (12 Min. Time Cap):
30 clean and jerks (95/135 lb)
30 muscle-ups
30 snatches
– One partner works while one rests. Partition the reps as needed.
INTERMEDIATE
For time with a partner:
30 clean and jerks (65/95 lb)
30 burpee pull-ups
30 snatches
– One partner works while one rests. Partition the reps as needed.
BEGINNER
For time with a partner:
60 DB clean and jerks (10/15 lb)
60 jumping pull-ups
60 snatches
– One partner works while one rests. Partition the reps as needed.
Cool Down
Metcon (No Measure)
3 sets:
20 banded pull-aparts
:30 wrist extension stretch/arm
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