CrossFit Empire South – CrossFit

Clean and Jerk

For load: (15min cap)

#1: 3 reps @ 60%

#2: 2 reps @ 70%

#3: 2 reps @ 80%

#4: 1 rep @ 90%

#5: 1 rep @ 95%

#6: 1 rep @ 100%

Metcon (Time)

“Funny Bone”

For Time: 21-15-9: (15 min cut off)

Kettlebell Swing (70/53)

Box Jump Overs (24/20)

Front Squats (135/95)

C.E.

75′ Handstand Walk

75′ Sandbag Bear Hug Walk or Farmers Carry

15 Sandbag Over the Shoulder or Double DB Cleans

75′ Sandbag Walk or Farmers Carry

75′ Handstand Walk

Sandbag: 150/100 .. DB 50/35

CrossFit Empire South – CrossFit

Snatch Complex

On the Minute x 10:

1 Hang Power Snatch + 1 Power Snatch

Record Final Weight

Metcon (Time)

“Randy”

For Time:

75 Power Snatches (75/55)
Our “Why” today lies outside ourselves, as we are honoring Randy Simmons. Randal D. Simmons was killed in the line of duty on Feb. 7, 2008. The 51-year-old was a 27-year veteran of the Los Angeles Police Department and a member of the SWAT team. In addition to his service as an officer, Simmons often dedicated his free time to community outreach for at-risk and underprivileged youth. Watch a short video on Randy and his legacy [here](https://www.youtube.com/watch?v=5R7VNn1S6hA).

C.E.

Aerobic Conditioning:

Run for 10 mins non-stop

CrossFit Empire South – CrossFit

Tempo Back Squats

5 Sets of 2

7 Seconds Down. 3 Second Pause.
Complete at 50-60% of your 1RM, at your own pace, but within 12 mins

Metcon (Time)

“After Party”

For Time: (15min cutoff)

1-2-3-4-5-6-7-8-9-10

Goblet Squats (70/53) or Plate Squats (45/35)

*After each round, complete 35 Double Unders (RX+ 50)*

C.E.

Odd Object

50-100 Box Step-Ups @ 12″ Bear Hugging a Sandbag (150/100)