CrossFit Empire South – CrossFit

Reminder- 9:15am, 4:30pm, 5:45pm classes only today

Squat Clean Complex

In 12 mins, build to a heavy:

1 High Hang Squat Clean + 1 Hang Squat Clean + 1 Squat Clean

Metcon (AMRAP – Rounds and Reps)

“Clean Sheet”

AMRAP 3:

9/6 Cal Row/Bike

9 Power Cleans (95/65)

Rest 3 Mins

AMRAP 3:

9/6 Cal Row/Bike

7 Hang Squat Cleans (115/80)

Rest 3 Mins

AMRAP 3:

9/6 Cal Row/Bike

5 Squat Cleans (135/95)

CrossFit Empire South – CrossFit

Metcon (Time)

“12 Days of CrossFit”

1 Power Snatch

2 Thrusters

3 Push Press

4 Front Squats

5 Power Cleans

6 Box Jumps

7 Burpees

8 KB/DB Swings

9 Goblet Lunges

10 Toes-to-Bar

11 Bar Muscle-Ups

12 Calorie Bike

RX: 95/65, 53/35, 24″/20″
Complete like the song: 1 Power Snatch; 2 Thrusters +1 Power Snatch; 3 Push Press + 2 Thrusters + 1 Power Snatch.