CrossFit Empire South – CrossFit
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)
