CrossFit Empire South

CrossFit Empire South – CrossFit

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Good Luck Black and Brewed 2022 Athletes

Today’s WOD is a variation on the Black and Brewed 2022 Event 2 – “Distillery.”

Let’s wish the best of luck to all of our CFES Teams:

Riley and Brandon

Jackson and Ryan

Mary and Emily

Sydnee and Katie

Patrick and Hayden

Lisa and Melissa

Nate and Collin

Partner Metcon

Distillery (Time)

RX

For Time (18 Min. Cap):

200-m run

24 squat clean thrusters (95/135 lb)

200-m run

– Load plates

200-m run

20 power cleans (145/225 lb)

200-m run

– Load plates

200-m run

16 deadlifts (205/315 lb)

200-m run

*Athletes run together and break up barbell movements as needed.

INTERMEDIATE

For time:

200-m run

24 squat clean thrusters (75/95 lb)

200-m run

– Load plates

200-m run

20 power cleans (105/165 lb)

200-m run

– Load plates

200-m run

16 deadlifts (155/255 lb)

200-m run

BEGINNER

For time:

200-m run

24 squat clean thrusters (55/85 lb)

200-m run

– Load plates

200-m run

20 power cleans (105/135 lb)

200-m run

– Load plates

200-m run

16 deadlifts (155/185 lb)

200-m run

Post Workout Mobility

Stretching (Checkmark)

Accumulate:

1:00 foam roll quads

1:00 foam roll lower back

1:00 foam roll calves