CrossFit Empire South

CrossFit Empire South – CrossFit

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Power Clean+Hang Power Clean+Push Jerks

E2MOM x 4 sets

1 Power Clean + 1 Hang Power Clean + 1 Push Jerk + 1 Power Clean + 1 Hang Power Clean + 1 Push Jerk

All movements should be performed unbroken

Metcon (AMRAP – Rounds and Reps)

“Original Chicken Sandwich”

AMRAP 7 Minutes

6 Strict Handstand Push-Ups

18 Stick SIt Ups

-rest 2 Minute-

AMRAP 7 Minutes

12 Handstand Push-Ups

18 Toes to Bar

* Scaling option 1 (Masters 45+)

AMRAP 7 Minutes

4 Strict Handstand Push-Ups

12 Stick SIt Ups

-rest 2 Minute-

AMRAP 7 Minutes

8 Handstand Push-Ups

12 Toes to Bar

* Scaling Option 2 (Beginner)

AMRAP 7 Minutes

6 Dumbbell Strict Press (light)

18 Sit Ups

-rest 2 Minute-

AMRAP 7 Minutes

12 Dumbbell Push Press (light)

12 Hanging Knee raises

Burn! 12:00pm

For Time:

3 Sets

2 Min Run at Fast Pace

-1 Min Rest-

90 Sec Bike at Fast Pace

-1 Min Rest-

60 Sec Run at Fast Pace

-1 Min Rest-

30 Sec Bike at Fast Pace

-Rest 3 Min between sets-

THEN

Finisher:

100 Kettlebell Swings For Time