Friday, August 9, 2019

CrossFit Empire South – CrossFit

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TnG Power Clean

In 12 mins, build to a heavy touch and go (TnG) Power Clean

*Set is unbroken for all 10 reps. My rest in the front rack or the hips, but NOT the floor.

Metcon (3 Rounds for reps)

“Blockbuster”

AMRAP 5:

Buy-In: 35/25 Calorie Assault Bike or Row

Max Rounds of “The Chief” (135/95)

Rest 5 Minutes

AMRAP 5:

Buy-In: 25/18 Calorie Assault Bike or Row

Max Rounds of “The Chief” (155/105)

Rest 5 Minutes

AMRAP 5:

Buy-In: 15/10 Calorie Assault Bike or Row

Max Rounds of “The Chief” (175/125)

*1 Round of “The Chief”:

3 Power Cleans

6 Push-ups

9 Air Squats

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