CrossFit Empire South – CrossFit
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
