Monday, September 16, 2019

CrossFit Empire South  » WOD »  Monday, September 16, 2019
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CrossFit Empire South – CrossFit

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Capacity Builder

In a 1:30 window, complete:

9 Power Cleans (115/85)

9 Front Squats

9 Push Jerks

Max Ring MUs in time remaining

*Rest :30s

In a 1:30 window, complete:

7 Power Cleans (135/95)

7 Front Squats

7 Push Jerks

Max Ring MUs in time remaining

* Rest :30s

In a 1:30 window, complete:

5 Power Cleans (155/105)

5 Front Squats

5 Push Jerks

Max Ring MUs in time remaining

*Rest :30s

In a 1:30 window, complete:

3 Power Cleans (185/135)

3 Front Squats

3 Push Jerks

Max Ring MUs in time remaining

Metcon (Time)

“Master Splinter”

3 Rounds For Time: (20 min cut off)

400m Run

12 Burpee Box Jumps (24″/20″)

15 Thrusters (95/65)


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