Monday October 22, 2018

CrossFit Empire South – CrossFit

Clean and Jerk

In 12min, build up to a 1RM Clean and Jerk

*Athletes may choose to Power/Squat Clean + Power/Split Jerk

Metcon (AMRAP – Rounds and Reps)

“Hands Down”

AMRAP 18:

30 Double Unders

10 Power Cleans

30 Double Unders

10 Hang Squat Cleans

30 Double Unders

10 Push Presses

30 Double Unders

10 Reverse Lunges

30 Double Unders

10 Thrusters

RX: 115/80 RX+: 135/95

C.E.

EMOM 9

1) 0:50 High Plank Hold

2) 0:40 Hollow Hold

3) Rest

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