Monday, November 18, 2019

CrossFit Empire South – CrossFit

View Public Whiteboard

Oly Complex

E2:00 x 5 Sets:

Build To A Heavy Complex Of-

3 Power Cleans

3 Front Squats

3 Push Jerks

*Start at 60% of 1RM Clean and Jerk and build from there

Metcon (AMRAP – Rounds and Reps)

“Randy Savage”

AMRAP 12:

3 Rounds of Macho Man (135/95)

15 Toes to Bar

*1 Round of Macho Man:

3 Power Cleans

3 Front Squats

3 Push Jerks

After Party!

3 Giant Sets:

10 DB Bench Press

25 Banded Pull Aparts

10 DB Stiff Legged Deadlifts

25 Abmat Sit Ups

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