Tuesday, June 15, 2021

CrossFit Empire South – CrossFit

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Metcon (Time)

“Life In The Fast Lane”

For Time: (8 min time cap)

10 Rounds:

3 Clean and Jerks (135/95)

3 Bar Facing Burpees

Clean Complex

E1:30 x 5 Sets

(1+1+1+1) @ 70-85% 1RM Clean and Jerk

-Clean Deadlift to below knee + Clean Deadlift to mid thigh + clean + jerk:

*Bar returns to the floor between the DL to below knee, DL to mid thigh, and the clean & jerk

Southside Competitive Strength

Clean and Jerk:

Every 1:30 x 3 sets:

1 @ 85-90% 1 RM Clean and Jerk.

Burn! 12:00pm

3 Rounds For Time: (35 min time cap)

40 Cal Bike

30 Plate Sit Ups

20 Burpees

100′ Overhead Plate Lunge

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