CrossFit Empire South

CrossFit Empire South – CrossFit

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Clean Complex

E1:30 x 5 Sets:

Power Clean + Hang Squat Clean + Squat Clean:

-Set 1 and 2: 1+1+1 reps @ 75% 1 RM clean

-Set 3, 4, and 5: 1+1+1 reps @ 80% 1 RM clean

Metcon (6 Rounds for time)

“Elmer Fudd”

E3:30 x 6 Sets:

20/15 Cal Bike

100m Farmer’s Carry

*We are looking to have 1 min rest before the next round starts
Masters 45+

15/12 Cal Bike

100m Farmer’s Carry

After Party!

1 min quad smash (each side)

1 min 3 Hip Mobility Stretching Exercises (great video with different options in coaches notes)

3-way wrist stretch – 30 sec each

-Hands and knees – palms down/fingers forward

-Hands and knees – palms down/fingers towards body

-Hand and knees – palms up/fingers towards body

Burn! 12:00pm

2 Rounds For Time:

50 Sit Ups

40 Dumbbell Box Step Ups

30 Toes to Rig

20 Calorie Row

10 Man Makers