Wednesday, February 17, 2021

CrossFit Empire South – CrossFit

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Clean Complex

E1:30 x 5 Sets

Power Clean + Hang Squat Clean + Front Squat
-This complex is to be done unbroken, hold on to that barbell!

-Start around 60-65% of Squat Clean and build over sets

Metcon (Time)

“Tom and Jerry”

3 Sets For Time: (20 min time cap, including rest)

21-15-9

Wallballs (20/14)

Row Calories

*This is one full set

-2 min Rest Between Sets-

*18-12-6 Bike Calories or 200m-150m-100m Run

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