Wednesday, November 17, 2021

CrossFit Empire South – CrossFit

View Public Whiteboard

Skills

EMOM 10:

Minute 1 | 2 Hang Power Cleans

Minute 2 | 3 Weighted Strict Pull-ups

Metcon (Time)

– RX –

For Time (Time Cap 12min):

21-18-15-12-9-6-3

Pull-ups

Hang Power Cleans (95/65 lb)

– INTERMEDIATE –

For Time:

14-12-10-8-6-4-2

Pull-ups

Hang Power Cleans (95/65 lb)

– BEGINNER –

For Time:

21-18-15-12-9-6-3

Jumping Pull-ups

Hang Power Cleans (45/35 lb)

Cool Down

2 Sets:

:45 Alternating Scorpion Stretch

:45 Sit and Reach

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s