Thursday, February 25, 2021

CrossFit Empire South – CrossFit

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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

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