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CrossFit Empire South – CrossFit

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Weightlifting

Hang Power Clean (8 Sets x 3 Reps)

Every 1:30 for 8 sets:

3 hang power clean (45-55%)

– Above the knee

Metcon

Metcon (Time)

RX

4 rounds for time (14 Min. Cap):

5 squat cleans (105/155 lb)

20 hand-release push-ups

80 double-unders

INTERMEDIATE

4 rounds for time:

5 squat cleans (85/115 lb)

15 hand-release push-ups

50 double-unders

BEGINNER

4 rounds for time:

5 squat cleans (65/95 lb)

20 hand-release knee push-ups

80 single-unders

Cool Down

Metcon (No Measure)

2 sets:

:30 banded shoulder stretch/side

:30 wrist extension stretch/side

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