CrossFit Empire South – CrossFit
Push Jerk
Build to a heavy set of 3 reps
E2:00 x 5 Sets
Set 1: 5 reps
Set 2: 4 reps
Set 3: 3 reps
Set 4: 3 reps
Set 5: 3 reps
Start between 65%-75% of 1RM Push Jerk
Metcon (AMRAP – Rounds and Reps)
“Bruiser”
AMRAP 12:
15 Push Jerks (115/85)
30 Air Squats
60 Double Unders
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