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221021 – Partner

CrossFit Empire South – CrossFit

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Pre-Workout Skill

Power Snatch (On a 10:00 clock:
Building to a heavy 1-rep snatch)

Partner Metcon

Conditioning (Time)

RX

For time with a partner (15:00 Min. Cap):

100 power snatches (75/115 lb)

INTERMEDIATE

For time with a partner:

100 power snatches (55/75 lb)

BEGINNER

For time with a partner:

100 power snatches (35/45 lb)

Alternate Interval Individual Option:

10 sets:

10 power snatch (75/115 lb)

– Rest 1:00 between sets

Post Workout Mobility

Stretching (Checkmark)

Accumulate:

1:00 banded shoulder stretch/arm

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