Wednesday, February 19, 2020

CrossFit Empire South – CrossFit

“Thinking will not overcome fear, but action will.” – W. Clement Stone

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Power Clean

E3:00 x 3 sets

Set 1: 3 reps @ 75%

Set 2: 3 reps @ 80%

Set 3: 3 reps @ 85%

E2:00 x 3 sets

Set 5: 1 rep at 90%

Set 6: 1 rep at 95%

Set 7: 1 rep at 100/100+

Metcon (Time)

“Long Haul”

2 Rounds For Time: (30 min cut off)

20 Push Presses (115/85)

30 Single Dumbbell Box Step-ups

40 Burpees

50/35 Calorie Row

Box: 24/20

Dumbbell: 50/35

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