Monday February 4, 2019

CrossFit Empire South – CrossFit

Clean and Jerk

For load: (15min cap)

#1: 3 reps @ 60%

#2: 2 reps @ 70%

#3: 2 reps @ 80%

#4: 1 rep @ 90%

#5: 1 rep @ 95%

#6: 1 rep @ 100%

Metcon (Time)

“Funny Bone”

For Time: 21-15-9: (15 min cut off)

Kettlebell Swing (70/53)

Box Jump Overs (24/20)

Front Squats (135/95)

C.E.

75′ Handstand Walk

75′ Sandbag Bear Hug Walk or Farmers Carry

15 Sandbag Over the Shoulder or Double DB Cleans

75′ Sandbag Walk or Farmers Carry

75′ Handstand Walk

Sandbag: 150/100 .. DB 50/35

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