Wednesday, May 22, 2019

CrossFit Empire South – CrossFit

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Hang Squat Clean

In 12 mins, build to a heavy single

Metcon (Time)

“Dirt Nap”

For Time: (20 min cut off)

3 Rounds:

15 Hang Squat Cleans (115/85)

15 Lateral Barbell Burpees

C.E.

Body Armor

4 Giant Sets:

7 Bench Press (70%)

14 Glute Bridges

21 Hip Extensions

Rest 2:00 between sets

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