CrossFit Empire South – CrossFit
“Make sure your worst enemy doesn’t live between your two ears.” -Laird Hamilton
Back Squat
E2:00 x 5 Sets
#1: 12 reps
#2: 12 reps
#3: 12 reps
#4: 12 reps
#5: 12 reps
Metcon (Time)
“Herky Jerky”
For Time:
50 Wallballs
40 Single Dumbbell Hang Clean & Jerk
30 Single Dumbbell Box Step-ups
1,000m Row/ 800m Run (4:00 min) / 50/35 Cal Bike
30 Single Dumbbell Box Step-ups
40 Single Dumbbell Hang Clean & Jerk
50 Wallballs
If we do not have a wallball, we can perform:
DB/KB/Odd Object/Empty Barbell Thrusters
We can replace the DB if we don’t have one with a KB or Odd-Object Ground to Overhead
If you don’t have a box, find a sturdy surface that you could step up on.
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