220105

CrossFit Empire South – CrossFit

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Power Clean + Front Squat

On a 10:00 Clock:

Build to a heavy power clean + front squat.

Metcon (Time)

– RX –

For time (Time Cap 15min)

27-21-15

Back squats (165/110 lb)

Handstand push-ups

– INTERMEDIATE –

For time:

27-21-15

Back squats (135/95 lb)

15-12-9

Handstand push-ups

– BEGINNER –

For time:

27-21-15

Back squats (95/65 lb)

DB strict press

Cool Down

2 sets:

:30 banded shoulder distraction / side

:30 banded hip distraction / side

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