CrossFit Empire South – CrossFit
Push Jerk
E2:00 x 5 sets
Build to a HEAVY 3 reps
*Set 1: Moderate 7 reps
Set 2: Heavy 5 reps
Sets 3, 4, 5: Build to Heavy 3 reps
Metcon (AMRAP – Rounds and Reps)
“Beef Jerky”
AMRAP 12:
21 KBS (53/35) or DB Snatches (50/35)
14 KB or DB Reverse Lunges
7 Push Jerks (165/115)
