CrossFit Empire South – CrossFit
Deadlift
E2:00 x 6 Sets
Sets 1-2: 8 reps @ 70%
Sets 3-4: 6 reps @ 75%
Sets 5-6: 4 reps @ 80%
Metcon (AMRAP – Rounds and Reps)
“100m Sprints”
EMOM x 5 Sets
-then-
“Power Move”
AMRAP 10:
6 Power Snatches
9 Overhead Squats
12 Box Jumps
RX: 95/65 Barbell; 24″/20″ Box