CrossFit Empire South – CrossFit
Weekly Mindset: “If you could kick the person in the pants responsible for most of your trouble, you wouldn’t sit for a month.” -Theodore Roosevelt
3 Position Squat Clean Complex
E2:00 x 5 Sets
1 rep @ high hang (hip pocket)
1 rep @ hang (top of knees)
1 rep from floor (mid-shin)
You are holding on to barbell during entire complex. Build in weight each set.
Metcon (AMRAP – Rounds and Reps)
“Biltmore”
AMRAP 15:
400m Run
30 Box Jump Overs (24″/20″)
30 Power Cleans (135/95)
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