CrossFit Empire South – CrossFit
Hang Clean and Jerk
E1:30 x 7 Sets
2 Hang Squat Cleans
1 Split Jerk
*Start at 60%
Metcon (Time)
“Sicko Mode”
21-15-9: (alternate between 2 of the 3)
Row Calories
Bike Calories
Shuttle Sprints (rig to rig, down is 1 rep, back is 2, ect.)
Directly Into…
21 Hang Squat Clean Thrusters (135/95)
*Women Complete 15-12-9 Machine Calories
*Athletes will choose either row and bike, bike and run, or row and run.
