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CrossFit Empire South – CrossFit

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Pre-workout Strength

3 Power Cleans (Weight)

On a 10:00 clock:

3 unbroken power cleans

– Build to a load heavier than workout weight.

Metcon

AMRAP 7: Double-Unders and Power Cleans (AMRAP – Rounds and Reps)

RX

AMRAP 7:

30 double-unders

3 power cleans (135/205 lb)

SCALED

AMRAP 7:

30 double-unders

3 power cleans (105/155 lb)
INTENDED STIMULUS:

A) 6-10 rounds.

B) Quick singles on the power cleans.

C) Double-unders and cleans each done in :45 or less.

D) Start with a sprint pace and hang on to it as long as possible.

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