CrossFit Empire South – CrossFit
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)