Wednesday, May 19, 2021

CrossFit Empire South – CrossFit

View Public Whiteboard

Metcon (Time)

“Excommunicado”

E3:00 x 8 Sets

14/10 Calorie Assault Bike or 15/12 Cal Row

10 Thrusters (75/55)

8 Burpee Box Jump Overs (20)

Power Clean and Jerk

E2:00 x 8 Sets

Set 1: 3 reps @ 65%

Set 2: 2 reps @ 70%

Set 3: 1 rep @ 75%

Set 4: 3 reps @ 70%

Set 5: 2 reps @ 75%

Set 6: 1 rep @ 80%

Set 7: 1 rep @ 80+%

Set 8: 1 rep @ 80+%

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