CrossFit Empire South – CrossFit
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
CrossFit Empire South 