220713 – Heavy Day!

CrossFit Empire South – CrossFit

View Public Whiteboard

Weightlifting

Push Press+Push Jerk+Split Jerk Complex (7 Sets x 1 Rep)

RX

7 sets For load:

1 push press + 1 push jerk + 1 split jerk

INTERMEDIATE

Same as Rx’d

BEGINNER

7 sets For load:

2 push presses + 2 push jerks

Metcon

Metcon (Time)

Post-workout:

10 rounds with a partner for time:

12/15 calorie assault bike

– You go, I go

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