220822

CrossFit Empire South – CrossFit

Weightlifting

Hang Power Cleans

Build to a max lift.
12 Minutes to build to a 2-rep max. Score your heaviest lift.

Metcon (Time)

RX

For Time (10 Min. Cap):

30 hang power Cleans (65/95 lbs)

40 dead lifts

400/500-m row

INTERMEDIATE

30 hang power cleans (55/75 lbs)

40 deadlifts

400/500-m row

BEGINNER

30 hang power cleans (35/45 lbs)

40 deadlifts

250/300-m row

Metcon (Checkmark)

2 Sets:

:30 alternating scorpion stretch

:30 pigeon stretch/leg

Stretching

Metcon

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