Tuesday, June 4, 2019

CrossFit Empire South – CrossFit

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Clean Complex

EMOM x 10

Build to heavy complex or choose a challenging weight for all 10 rds of:

1 Hang Power Clean + 1 Power Clean

Metcon (Time)

“Power Ranger”

For Time:

15 Power Cleans (155/105) 


600 Meter Run

10 Power Cleans (155/105)

400 Meter Run

5 Power Cleans (155/105) 


200 Meter Run

C.E.

A.) Aerobic Capacity

On the Bike, complete 10 sets of:

:45s work

:45s rest

*first 15s is a light pace, second 15s is moderate pace, third 15s is fast pace

B.) Front Rack Lunges

2 sets of 12 @ 52% of Front Squat 1RM

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