Tuesday, July 14, 2020

CrossFit Empire South – CrossFit

“DOOON’T STOP! BELIEVIN’!” -Journey

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Power Clean

In 12 mins, build to a heavy single

*When building, start with doing 2-3 reps at a light weight, then as we get heavy, move to just doing one rep.

Metcon (AMRAP – Rounds and Reps)

“Triple Play”

AMRAP 20:

200 Meter Run, 3 Box Jumps with Step Down, 3 Power Cleans

200 Meter Run, 6 Box Jumps with Step Down , 6 Power Cleans

200 Meter Run, 9 Box Jumps with Step Down, 9 Power Cleans



[Add 3 Box Jumps + Power Cleans Each Round]

Barbell: 135/95

Burn! 12:00pm

AMRAP 3

30 Sit Ups

20 Air Squats

10 DB Snatches

Remaining Time- Burpees

Rest 1 min between each AMRAP

x8

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