Saturday, December 7, 2019

CrossFit Empire South – CrossFit

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Thruster

Teams of 3:

In 15 mins, each athlete finds a heavy 3 rep thruster from the ground

*First rep may be a squat clean into a thruster

*Score is total weight of team

Metcon (AMRAP – Rounds and Reps)

“Hot and Heavy”

Teams of 3: AMRAP 30:

60 Cal Row

50 Pull-Ups

40 Power Cleans

30 Thrusters

Round 1: 95/65

Round 2: 115/85

Round 3: 135/95

Round 4: 155/105

Round 5: 175/115

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