Monday October 15, 2018

CrossFit Empire South – CrossFit

Split Jerk



Metcon (AMRAP – Rounds and Reps)

“Squeaky Wheel”


60 Double Unders

20/15 Calorie Assault Bike / Row

10 Push Jerks (165/110) (RX+ 185/125)


100′ Right Arm Carry

100′ Left Arm Carry

100′ Bear Hug Carry

*Repeat this for a total of 3 times. Just pick any object to carry.

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