Monday January 21, 2019

CrossFit Empire South – CrossFit

Push Jerk

EMOM 1:30

3 @ Light

3 @ Light

3 @ Moderate

3 @ Moderate

3 @ Heavy

3 @ Heavy

Metcon (Time)

“Go Fish”

For Time: (20 min cutoff)

1000 Meter Row

DIRECTLY INTO

3 rounds of:

21 Deadlifts (135/95)

15 Bar Facing Burpees

9 Push Jerks

C.E.

Spend 10/15 mins on 2 drills working to develop Handstand Push Ups

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