CrossFit Empire South – CrossFit

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Hang Power Clean (3 Rep Max.)

For load (10 Min.):

3 hang power cleans

– Build to a 3-rep max.


Metcon (Time)


5 rounds for time (15 Min. Cap):

400/500-m row

1:00 handstand push-ups


5 rounds for time:

400/500-m row

1:00 seated DB strict press (20/35 lb)


5 rounds for time:

200/250-m row

1:00 push-ups

Cool Down

Metcon (No Measure)


1:00 banded shoulder stretch/side

1:00 reach, roll, and lift

After Party

Get some extra work in during Open Gym, and see your hard work pay off!

Metcon (No Measure)


60 alternating push-up + DB renegade row

– Perform push-ups with hands on the DBs.

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