CrossFit Empire South – CrossFit


Clean and Jerk (7 Sets x 3 Reps for Load)


Same as Rx’d.


Same as Rx’d.

Post-workout Accessory

Metcon (AMRAP – Reps)

On a 3:00 clock:

1:00 air squats

1:00 empty bar thrusters

1:00 empty bar overhead squats

– No rest between movements.

Cooldown Stretch

Metcon (Checkmark)

2 Sets:

1:00 foam roll quads/side

15 reach-roll-lift on foam roller

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