Thursday, January 7, 2020

CrossFit Empire South – CrossFit

Clean Complex

E1:30 x 5 Sets

Power Clean + Hang Squat Clean + Squat Clean:

– 2 sets x 1+1+1 reps @ 65% 1 RM clean

– 3 sets x 1+1+1 reps @ 70% 1 RM clean
You may drop the bar between reps to reset.

Metcon (Time)

“The Good Samaritan”

Teams of 2 For Time: (20 min time cap)

M/M-4000m Row

F/F-3400m Row

M/F-3600m Row

M/M: 240 Cal Bike

F/F: 168 Cal Bike

M/F: 204 Cal Bike

Burn! 12:00pm

4 Rounds For Time: (25 min time cap)

Round 1

6 Cal Row

12 Lunge Steps

18 KB Swings

24 Wall Balls

Round 2

6 Wall Balls

12 Cal Row

18 Lunge Steps

24 KB Swings

Round 3

6 KB Swings

12 Wall Balls

18 Cal Row

24 Lunge Steps

Round 4

6 Lunge Steps

12 KB Swings

18 Wall Balls

24 Cal Row

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