Wednesday, March 13, 2019

CrossFit Empire South – CrossFit

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Olympic Lifting

5 Sets on the 3:00

2 High Hang Squat Cleans

2 Hang Squat Cleans

2 Squat Cleans

*Weight should be 70-85%*

Metcon (Time)


For Time: 15min cutoff

1000 Meter Row

50 Wallballs (20/14)

30 Toes to Bar


Accumulate 5:00 in a Weighted Wall-Sit

*Use a kettlebell for this. You will hold the KB in the front rack position on one side. You may swap sides during the hold. Every time you have to put the kettlebell down or come above parallel in the wall-sit, stop and perform 7 Kettlebell Swings*

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