CrossFit Empire South – CrossFit
“DOOON’T STOP! BELIEVIN’!” -Journey
Power Clean
In 12 mins, build to a heavy single
*When building, start with doing 2-3 reps at a light weight, then as we get heavy, move to just doing one rep.
Metcon (AMRAP – Rounds and Reps)
“Triple Play”
AMRAP 20:
200 Meter Run, 3 Box Jumps with Step Down, 3 Power Cleans
200 Meter Run, 6 Box Jumps with Step Down , 6 Power Cleans
200 Meter Run, 9 Box Jumps with Step Down, 9 Power Cleans
…
[Add 3 Box Jumps + Power Cleans Each Round]
Barbell: 135/95
Burn! 12:00pm
AMRAP 3
30 Sit Ups
20 Air Squats
10 DB Snatches
Remaining Time- Burpees
Rest 1 min between each AMRAP
x8
