Friday, June 21, 2019

CrossFit Empire South – CrossFit

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Deadlift

E2MOM x 4

3 Reps moderate load

3 Reps heavy load

3 Reps heavier load

3 Reps heaviest load

Rest 2 min, then perform

A heavy 10 rep

Metcon (Time)

“El Nino”

For Time: (30 min time cap)

1 Mile Run

50 Dumbbell Snatches (50/35)

400 Meter Wall Ball Run (20/14)

30 Pull-ups

20 Burpee Box Jumps (24/20)

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