Tuesday, December 3, 2019

CrossFit Empire South – CrossFit

View Public Whiteboard

Power Clean

E1:30 x 9 Sets

Sets 1-3: 6 reps @ 65%

Sets 4-6: 3 reps @ 75%

Set 7: 1 rep @ 80%

Set 8: 1 rep @ 85%

Set 9: 1 rep @ 90%

Metcon (Time)

“Little Dipper”

For Time: (15 min cut off)

21-15-9 of

Push Jerks (135/95)

Lateral Barbell Burpees

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