Wednesday, October 27, 2021

CrossFit Empire South – CrossFit

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Metcon (AMRAP – Reps)

– RX –

On a 20:00 Clock For Reps:

From 0:00-8:00:

AMRAP 8:

Max Strict Presses (115/75#)

– Each time you break, perform 50 double unders

– Rest 4:00

From 12:00-20:00:

AMRAP 8:

Max Hang Power Cleans (205/145#)

– Each time you break, perform 30 squats

– INTERMEDIATE –

On a 20:00 Clock For Reps:

From 0:00-8:00:

AMRAP 8:

Max Strict Presses (95/65#)

– Each time you break, perform 50 double unders or 1:00 of attempts

– Rest 4:00

From 12:00-20:00

AMRAP 8:

Max Hang Power Cleans (155/105#)

– Each time you break, perform 30 squats

– BEGINNER –

On a 20:00 Clock For Reps:

From 0:00-8:00:

AMRAP 8:

Max Strict Presses (45/35#)

– Each time you break, perform 50 single unders

– Rest 4:00

From 12:00-20:00:

AMRAP 8:

Max Hang Power Cleans (75/55#)

– Each time you break, perform 30 squats

Cool Down

Accumulate:

1:00 Couch Stretch / Side

1:00 Lacrosse Ball Foot / Side