CrossFit Empire South – CrossFit
Squat Clean
In 15min, accumulate the highest total poundage possible as a team – Squat Clean
Metcon (Time)
“Wreck Yoself”
Teams of 3, For Time: (30min cutoff)
600m Odd Object Run (KB, DB, Sandbag, Wallball, Plate, etc)
6 Rope Climbs or 30 Strict Pull-Ups
20 Squat Cleans (135/95)
600m Odd Object Run (KB, DB, Sandbag, Wallball, Plate, etc)
9 Rope Climbs or 45 Strict Pull-Ups
35 Squat Cleans (135/95)
600m Odd Object Run (KB, DB, Sandbag, Wallball, Plate, etc)
12 Rope Climbs or 60 Strict Pull-Ups
50 Squat Cleans (135/95)
CrossFit Empire South 