CrossFit Empire South

CrossFit Empire South – CrossFit

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Pre-workout Lift

EMOM 10:00: Every 2:00: 2 Power Snatches (5 Rounds for weight)

Every 2:00 for 5 sets:

2 power snatches

– Must be touch-and-go.

Partner Metcon

For Time with a Partner (16:00): Snatches and Synchro Bar-Facing Burpees (Time)

RX

For time with a partner (16:00):

30 snatches (75/115 lb)

30 synchronized bar-facing burpees

24 snatches (95/135 lb)

24 synchronized bar-facing burpees

18 snatches (105/135 lb)

18 synchronized bar-facing burpees

12 snatches (125/185 lb)

12 synchronized bar-facing burpees

SCALED

For time with a partner:

30 snatches (55/75 lb)

30 synchronized bar-facing burpees

24 snatches (65/95 lb)

24 synchronized bar-facing burpees

18 snatches (75/115 lb)

18 synchronized bar-facing burpees

12 snatches (85/125 lb)

12 synchronized bar-facing burpees
INTENDED STIMULUS:

A) 11:00-16:00.

B) One athlete should always be moving on the barbell. Each athlete should always be able to perform at least one rep.

C) Break up the snatches as needed.

D) The first set of burpees should take no more than 3:00.

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