Friday, September 27, 2019

CrossFit Empire South – CrossFit

View Public Whiteboard

Push Jerk

In 12 mins, build to a heavy set of 3

Metcon (AMRAP – Rounds and Reps)

“Gut Feeling”


12 Hang Power Cleans (155/105)

12 Burpee Box Jump Overs (24/20)

12 Push Jerks (155/105)

12 Bar Muscle-ups


3 Sets For Time: (15 min time cap)

20/15 Calorie Assault Bike

15 Deadlifts (225/155)

15 Toes to Bar

Rest 2 Minutes Between Sets


Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

%d bloggers like this: