Friday, June 28, 2019

CrossFit Empire South – CrossFit

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Hang Clean and Jerk

E1:30 x 7 Sets

2 Hang Squat Cleans

1 Split Jerk

*Start at 60%

Metcon (Time)

“Sicko Mode”

21-15-9: (alternate between 2 of the 3)

Row Calories

Bike Calories

Shuttle Sprints (rig to rig, down is 1 rep, back is 2, ect.)

Directly Into…

21 Hang Squat Clean Thrusters (135/95)

*Women Complete 15-12-9 Machine Calories

*Athletes will choose either row and bike, bike and run, or row and run.

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