CrossFit Empire South – CrossFit
Metcon
2 Rounds for Time: Hand-Release Push-Ups, Alt. Hang DB Power Cleans, and Row (Time)
RX
2 rounds for time (16:00):
10 hand-release push-ups
20 alternating hang DB power cleans (35/50 lb)
10 hand-release push-ups
800/1,000-m row
– use a single DB.
SCALED
2 rounds for time:
10 hand-release push-ups
20 alternating hang DB power cleans (20/35 lb)
10 hand-release push-ups
800/1,000-m row
– use a single DB.
INTENDED STIMULUS:
A) 11:00-16:00.
B) Rows in 3:30-4:30.
C) Hand-release push-ups completed in :45 or less.
D) DB hang power cleans in 1:00 or less.
Post Workout Skill
Hollow Rocks and Strict Toes-to-Bars (Checkmark)
Post-workout:
3 sets:
:30 hollow rocks
10 strict toes-to-bars
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