Heavy Day

CrossFit Empire South – CrossFit

Metcon (8 Rounds for reps)

Pre-workout:

8 sets for reps:

:20 alternating single DB clean and jerk

ā€“ Rest :10

Thruster/Push Press/Push Jerk/Split Jerk

7 sets for load:

1 thruster/push press/push jerk/split jerk
A thruster followed by a push press followed by a push jerk followed by a split jerk is one rep.

Cool Down

Accumulate:

30 reach, roll, and lift

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