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CrossFit Empire South – CrossFit

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Power Clean

Build up to a 2-rep power clean

Metcon (AMRAP – Rounds and Reps)

-RX-

AMRAP 15:

1 deadlift (275/185 lb)

50-m run

2 deadlifts

100-m run

3 deadlifts

150-m run

4 deadlifts

200-m run

– Continue adding one rep to the deadlifts and 50-m to the run after each round.

-Intermediate-

AMRAP 15:

1 deadlift (185/125 lb)

50-m run

2 deadlifts

100-m run

3 deadlifts

150-m run

4 deadlifts

200-m run

– Continue adding one rep to the deadlifts and 50-m to the run after each round.

-Beginner-

AMRAP 15:

1 deadlift (95/65 lb)

50-m run

2 deadlifts

100-m run

3 deadlifts

150-m run

4 deadlifts

200-m run

– Continue adding one rep to the deadlifts and 50-m to the run after each round.

Cool Down

2 sets:

1:00 standing leg swings (front and back)

1:00 sit and reach

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