Wednesday December 26, 2018

CrossFit Empire South – CrossFit

Reminder- 9:15am, 4:30pm, 5:45pm classes only today

Squat Clean Complex

In 12 mins, build to a heavy:

1 High Hang Squat Clean + 1 Hang Squat Clean + 1 Squat Clean

Metcon (AMRAP – Rounds and Reps)

“Clean Sheet”

AMRAP 3:

9/6 Cal Row/Bike

9 Power Cleans (95/65)

Rest 3 Mins

AMRAP 3:

9/6 Cal Row/Bike

7 Hang Squat Cleans (115/80)

Rest 3 Mins

AMRAP 3:

9/6 Cal Row/Bike

5 Squat Cleans (135/95)

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