Wednesday, January 27, 2021

CrossFit Empire South – CrossFit

View Public Whiteboard

2 Position Clean

E1:30 x 5 Sets

1 Squat Clean (Floor) + 1 Hang Squat Clean (Top of Knees)
-This Complex is Unbroken

-Start Set 1 around 60-65% of 1RM clean and build every set to reach around 80-85% on Set 5

Metcon (Time)

“The Surrender”

4 Rounds For Time: (14 min time cap)

20 Pull-Ups or 15 Chest to Bar

20 Abmat Sit Ups

10 Thrusters (115/80)
(Masters 45+)

4 Rounds:

15 Pull-ups or 12 Chest to Bar

20 Abmat sit ups

10 Thrusters (95/65)

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