CrossFit Empire South – CrossFit
Weekly Mindset: “You can never quit. Winners never quit, and quitters never win.” -Ted Turner
3 Position Pausing Power Clean
E2:00 x 5 Sets with a 2 sec pause at each position:
3 reps @ 55%
1st position: Right above the ground
2nd position: Top of Knee
3rd position: Hip Pocket (power position)
Metcon (AMRAP – Reps)
“Tri Sprints”
5 Rounds of
AMRAP 4:
30/20 Cal Row
20 Burpees
Max Rig to Rig Shuttle Sprints
*Rest 4 Min after each 4 min AMRAP*
Score is the round with the most shuttle sprints
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