Wednesday, May 22, 2019

CrossFit Empire South – CrossFit

View Public Whiteboard

Hang Squat Clean

In 12 mins, build to a heavy single

Metcon (Time)

“Dirt Nap”

For Time: (20 min cut off)

3 Rounds:

15 Hang Squat Cleans (115/85)

15 Lateral Barbell Burpees


Body Armor

4 Giant Sets:

7 Bench Press (70%)

14 Glute Bridges

21 Hip Extensions

Rest 2:00 between sets

Leave a Reply

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

You are commenting using your 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