Tuesday, June 1, 2021

CrossFit Empire South – CrossFit

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Metcon (Time)

“The President”

Teams of 2

For Time: (10 min time cap)

1200m Run Together

40 Sandbag Cleans or Power Cleans (185/125)

– Rest 5:00 –

For Time: (10 min time cap)

100/75 Calorie Row

100 Synchro Wall Balls (20/14)

* Split reps as desired *

Southside Competitive Strength

Deadlift to Mid Thigh + Pause Squat Clean (pause in receive for 3 seconds) + Squat Clean + Jerk Dip + Jerk:

– (1+1+1+1+1) x 3 Sets @ 65-75% 1RM Clean.

* Rest 2:00 between sets *

Burn! 12:00pm

Part A:

7:00 min max bike cals

-Rest 2:00-

Part B:

For Time:

50 Kettlebell Swings 53/35

40 Kettlebell Sumo Deadlifts High Pulls

30 Goblet Squats

25 Kettlebell Swings

20 Kettlebell Sumo Deadlift High Pulls

15 Goblet Squats

-Rest 2:00-

Part C:

7:00 to meet or exceed the distance from A

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