Friday, November 20, 2020

CrossFit Empire South – CrossFit

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Metcon (Time)

“3 Peas In A Pod”

Teams of 3 (30 min time cap)

8 Rounds For Each Athlete:

5 Power Cleans (185/125)

5 Bench Press (185/125)

*Athlete 1 will perform 5 Power Cleans and then 5 Bench Press while Athlete 2 performs a sandbag hold or Double KB Front Rack Hold (70s/53s). Athlete 3 rests. Athlete 2 will move to 1, 1 to 3, and 3 to 2.

Burn! 12:00pm

For Time:

100 Cal Row

80 Sit Ups

60 Goblet Squats

40 Kettlebell Swings

20 Kettlebell Step Ups

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