CrossFit Empire South – CrossFit
Weekly Mindset: Perseverance- The persistence in doing something despite difficulty or delay in achieving success.
Clean Complex
E2:00 x 6 sets
Eat set consists of 2 Power Cleans followed by 1 squat clean.
Set 1: 50% of Power Clean 1RM
Set 2: 55%
Set 3: 60%
Set 4: 65%
Set 5: 70%
Set 6: As heavy as possible
Metcon (AMRAP – Reps)
“Loose Cannon”
3 Rounds For Total Reps:
3 Minute Calorie Row
2 Minute Calorie Bike or Rig to Rig Shuttle Sprints
1 Minute AbMat Sit-ups
Rest 2 Minutes Between Rounds