Friday, April 24, 2020

CrossFit Empire South – CrossFit

“Make sure your worst enemy doesn’t live between your two ears.” -Laird Hamilton

View Public Whiteboard

Barbell Complex

E2:00 x 5 Sets

Build to a Heavy Complex:

3 Power Cleans

1 Thruster
The complex is designed to be completed unbroken with ‘touch and go’ power cleans, straight into the thruster

Metcon (AMRAP – Rounds and Reps)

“Deep Clean”


15 Power Cleans (95/65)

30 Double Unders

15 Thrusters (95/65)

30 Double Unders
If we do not have a barbell, we can substitute with odd object ground to overhead for cleans and odd object thrusters

Burn! 12:00pm

For Time:

200m Run

50 Ground to Overhead

10 Sit Ups

200m Run

40 Ground to Overhead

20 Sit Ups


30 Ground to Overhead

30 Sit Ups

200m Run

20 Ground to Overhead

40 Sit Ups

200m Run

10 Ground to Overhead

50 Sit Ups

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