Saturday, March 23, 2019

CrossFit Empire South – CrossFit

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3 Position Power Clean

Teams of 3:

12 Minutes to Build to a Heavy 3-Position Power Clean

*One barbell. Score is sum of all three weights. Rest 3 minutes before completing “Party Bus”.

Metcon (AMRAP – Rounds and Reps)

“Party Bus”

Teams of 3:

AMRAP 15:

9/6 Calorie Assault Bike or Row

6 Lateral Barbell Burpees

3 Power Cleans (155/105)

*Waterfall style. Next partner can go once the bike or row has been cleared. Score is total fully completed rounds.

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