Tuesday, February 12, 2019

CrossFit Empire South – CrossFit

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Power Clean

Spend 12min building to a heavy 3-Position Power Clean

1) Mid Thigh

2) Top of Knee

3) Floor

*This is performed without putting the barbell down.*

Metcon (AMRAP – Rounds and Reps)

“Top Heavy”

AMRAP 18:

9 Power Cleans (155/105)

12 Strict Handstand Push-ups

9 Front Squats (155/105)

12 Strict Pull-ups

C.E.

Rowing:

On the 0:00… 21/16 Calorie Row

On the 1:30 – 18/14 Calorie Row

On the 3:00 – 15/12 Calorie Row

On the 5:00… 21/16 Calorie Row

On the 6:30 – 18/14 Calorie Row

On the 8:00 – 15/12 Calorie Row

On the 10:00… 21/16 Calorie Row

On the 11:30 – 18/14 Calorie Row

On the 13:00 – 15/12 Calorie Row

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