Tuesday, June 22, 2021

CrossFit Empire South – CrossFit

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Metcon (Time)

“Atreus”

E2:00 x 8 Sets:

12/10 Calorie Row

12 Burpees

Sub for Rowing – 150m Shuttle Run
Score is slowest set

Clean and Jerk Complex

E1:30 x 3 Sets

@ 70-75% 1RM Clean and Jerk

1 Pause Squat Clean (pause in receive for 3 seconds) + 1 Squat Clean + 1 Pause Jerk (pause in receive for three seconds) + 1 Jerk

*Rest 60-90 seconds between sets.

Burn! 12:00pm

For Time: (30 min time cap)

1000m Row

into

30 Push Ups + 30 Air Squats + 30 Sit Ups

into

2000m Row

into

20 Push Ups + 20 Air Squats + 20 Sit Ups

into

1000m Row

into

30 Push Ups + 30 Air Squats + 30 Sit Ups

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