CrossFit Empire South – CrossFit
Partner Metcon
AMRAP 15 w/Partner: Muscle-ups and Run (AMRAP – Rounds and Reps)
RX
AMRAP 15 with a partner:
10 muscle-ups
200-m run with a partner
– One partner works and one rests during the muscle-ups.
SCALED
AMRAP 15 with a partner:
10 low-ring muscle-up transitions
200-m run with a partner
– One partner works and one rests during the transitions.
INDIVIDUAL OPTION:
AMRAP 10:
5 muscle-ups
200-m run
INTENDED STIMULUS:
A) 5-8 rounds.
B) Muscle-ups complete in 1-2 sets/partner.
C) Advanced athletes push the runs, while others use the runs to recover between muscle-up work.
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Post Workout Skill
4 Sets: Ring Dips (Checkmark)
Post Workout Skill:
Ring Dips:
4 Sets:
:20 ring dips
:10 rest
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