Friday, September 27, 2019

CrossFit Empire South – CrossFit

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Push Jerk

In 12 mins, build to a heavy set of 3

Metcon (AMRAP – Rounds and Reps)

“Gut Feeling”

AMRAP 16:

12 Hang Power Cleans (155/105)

12 Burpee Box Jump Overs (24/20)

12 Push Jerks (155/105)

12 Bar Muscle-ups

C.E.

3 Sets For Time: (15 min time cap)

20/15 Calorie Assault Bike

15 Deadlifts (225/155)

15 Toes to Bar

Rest 2 Minutes Between Sets

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