Friday, January 15, 2021

CrossFit Empire South – CrossFit

Clean Clomplex

E1:30 x 5 Sets

Power Clean + Hang Clean + Clean:

– 2 sets x 1+1+1 reps @ 70% 1 RM clean

– 3 sets x 1+1+1 reps @ 75% 1 RM clean

Metcon (Time)

“The Rescue”

For Time: (18 min cut off)

Teams of 2

20 Deadlifts (135/95)

30 Hand Stand Push Ups

20 Deadlifts (185/125)

30 Hand Stand Push Ups

20 Deadlifts (225/155)

30 Hand Stand Push Ups

20 Deadlifts (275/185)

30 Hand Stand Push Ups

20 Deadlifts (315/205)

30 Hand Stand Push Ups

Burn! 12:00pm

AMRAP 17:

300m Row

100ft. Left Hand OH Kbell Carry

5-10-15-20-25… Wallball Slams

100ft. Right Hand OH Kbell Carry

5-10-15-20-25… Kettlebell Swings

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