CrossFit Empire South – CrossFit
“Make sure your worst enemy doesn’t live between your two ears.” -Laird Hamilton
Barbell Complex
E2:00 x 5 Sets
Build to a Heavy Complex:
3 Power Cleans
1 Thruster
The complex is designed to be completed unbroken with ‘touch and go’ power cleans, straight into the thruster
Metcon (AMRAP – Rounds and Reps)
“Deep Clean”
AMRAP 15:
15 Power Cleans (95/65)
30 Double Unders
15 Thrusters (95/65)
30 Double Unders
If we do not have a barbell, we can substitute with odd object ground to overhead for cleans and odd object thrusters
Burn! 12:00pm
For Time:
200m Run
50 Ground to Overhead
10 Sit Ups
200m Run
40 Ground to Overhead
20 Sit Ups
200m
30 Ground to Overhead
30 Sit Ups
200m Run
20 Ground to Overhead
40 Sit Ups
200m Run
10 Ground to Overhead
50 Sit Ups
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