CrossFit Empire South – CrossFit
Push Jerk
In 12 mins, build to a heavy set of 3
Metcon (AMRAP – Rounds and Reps)
“Gut Feeling”
AMRAP 16:
12 Hang Power Cleans (155/105)
12 Burpee Box Jump Overs (24/20)
12 Push Jerks (155/105)
12 Bar Muscle-ups
C.E.
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
CrossFit Empire South 