Monday, September 16, 2019

CrossFit Empire South – CrossFit

View Public Whiteboard

Capacity Builder

In a 1:30 window, complete:

9 Power Cleans (115/85)

9 Front Squats

9 Push Jerks

Max Ring MUs in time remaining

*Rest :30s

In a 1:30 window, complete:

7 Power Cleans (135/95)

7 Front Squats

7 Push Jerks

Max Ring MUs in time remaining

* Rest :30s

In a 1:30 window, complete:

5 Power Cleans (155/105)

5 Front Squats

5 Push Jerks

Max Ring MUs in time remaining

*Rest :30s

In a 1:30 window, complete:

3 Power Cleans (185/135)

3 Front Squats

3 Push Jerks

Max Ring MUs in time remaining

Metcon (Time)

“Master Splinter”

3 Rounds For Time: (20 min cut off)

400m Run

12 Burpee Box Jumps (24″/20″)

15 Thrusters (95/65)

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s