CrossFit Empire South – CrossFit
Partner Metcon
3 Rounds for Time (35:00 Cap): Run, Rope Climbs, Overhead Squats (Time)
RX
3 rounds for time with a partner (35:00 Cap):
800-m run
10 rope climbs
50 overhead squats (65/95 lb)
– Run together and split the rope climbs and squats as needed.
SCALED
3 rounds for time with a partner:
800-m run
5 rope climbs
50 overhead squats (35/45 lb)
– Run together and split the rope climbs and squats as needed.
Intended Stimulus:
25:00-33:00.
Run together.
Break up the rope climbs and overhead squats as needed.
Athletes should be able to perform at least 10-15+ reps every time they pick up the bar.
Post Workout Mobility
Stretching (Checkmark)
2 sets:
:30 lacrosse ball roll/ foot
:30 hamstring stretch/ leg
:30 sit and reach (straddle)
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