CrossFit Empire South – CrossFit
Power Clean
Spend 12min building to a heavy 3-Position Power Clean
1) Mid Thigh
2) Top of Knee
3) Floor
*This is performed without putting the barbell down.*
Metcon (AMRAP – Rounds and Reps)
“Top Heavy”
AMRAP 18:
9 Power Cleans (155/105)
12 Strict Handstand Push-ups
9 Front Squats (155/105)
12 Strict Pull-ups
C.E.
Rowing:
On the 0:00… 21/16 Calorie Row
On the 1:30 – 18/14 Calorie Row
On the 3:00 – 15/12 Calorie Row
On the 5:00… 21/16 Calorie Row
On the 6:30 – 18/14 Calorie Row
On the 8:00 – 15/12 Calorie Row
On the 10:00… 21/16 Calorie Row
On the 11:30 – 18/14 Calorie Row
On the 13:00 – 15/12 Calorie Row
Leave a Reply