Tuesday, May 14, 2019

CrossFit Empire South – CrossFit

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3 Pause Power Clean

6 sets of 2 reps E2:00

*Each pause is 2s

Pause 1: Knee Level

Pause 2: Jumping Position

Pause 3: Receiving Position

Set 1: 60%

Set 2: 65%

Set 3,4,5,6: Build to a heavy

Metcon (Time)

“Undercover”

For Time: (25min cutoff)

3 Rounds:

15 Power Cleans (115/80)

20 Push-ups

2 Rounds:

27/21 Calorie Row

75 Double Unders

1 Round:

35/25 Calorie Assault Bike

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