Friday, May 15, 2020

CrossFit Empire South – CrossFit

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Clean and Jerk Complex

E1:30 x 6 Sets:

1 Hang Squat Clean

1 Squat Clean

1 Split Jerk

Start @ 55% of 1RM and builf

Metcon (Time)

“90 Shiny”

For Time: (20 min cut off)

21-15-9:

Power Cleans (135/95)

20 Box Step Ups after each set

Directly Into…

21-15-9:

Front Squats (135/95)

20 Box Step Ups after each set

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