220901 – Heavy Day

CrossFit Empire South – CrossFit

Weightlifting

Power cleans and alternating front rack lunges (Weight)

RX

5 sets for load:

3 power cleans

6 alternating front rack lunges

INTERMEDIATE

Same as Rx’d

BEGINNER

Same as Rx’d

Post-workout

GHD hip extensions (Checkmark)

3 sets:

20 weighted GHD hip extensions

Cooldown Stretch

Cooldown Stretch (Checkmark)

2 sets:

:30 standing quad stretch/side

:30 quad foam roll/side

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