CrossFit Empire South – CrossFit
Clean Complex
E1:30 x 5 Sets
3 Position Cleans (top of knee, below the knee, floor):
– Set 1 and 2 @ 70% 1RM Clean
– Sets 3, 4, and 5 @ 75% 1RM Clean or a heavy moderate weight
Metcon (AMRAP – Reps)
“Bombay”
AMRAP 12:
2-4-6-8-10….
-Deadlifts (225/155)
-Double Dumbbell/Kettlebell Shoulder to Overhead (50’s/35’s)
-Sit Ups
Legends 45+
AMRAP 12:
2-4-6-8-10….
-Deadlifts (185/125)
-Double Dumbbell Shoulder to Overhead (35’s/25’s)
-Sit Ups
Burn! 12:00pm
AMRAP 5:
8 Cal. on Assault Bike
8 Wallball Shots
Rest 3 mins
AMRAP 5:
8 Cal. on Assault Bike
5 Dbell Devils Press
Rest 3 mins
AMRAP 5:
8 Cal. on Assault Bike
8 Wallball Shots
5 Dbell Devils Press
