CrossFit Empire South – CrossFit Metcon (5 Rounds for reps) “Clean House” 5 Rounds (In a 4 Minute Window): 400 Meter Run 1 Round of “Cindy” Max Power Snatch (95/65) in Time Remaining 2 Minutes Rest Between Rounds. **1 Round of “Cindy”: 5 Pull-ups 10 Push-ups 15 Air Squats

CrossFit Empire South – CrossFit Squat On the minute for 12min: A) 1 Front Squat B) 3 Back Squats *Build up to a moderate weight front squat then use that weight for both lifts across.* Metcon (AMRAP – Rounds and Reps) “Sore Eyes” AMRAP 20: 20 Wallballs (20/14) 20 Sumo Deadlift High Pull (75/55) 20…

CrossFit Empire South – CrossFit Metcon (AMRAP – Rounds and Reps) “Arm Candy” AMRAP 30 10/8 Calorie Bike 10/10 Single Arm KB/DB Deadlift (50/35) 10/10 Single Arm KB/DB Push Press (50/35) 20 Deadbugs 100m Farmers Carry LEFT 100M Farmers Carry RIGHT 1:00 Push-Up Plank Hold

CrossFit Empire South – CrossFit Metcon (3 Rounds for reps) “Last Call” Teams of 3 AMRAP 7: 50 Bench Press (135/95) 50 Bench Press (155/105) AMRAP Bench Press (185/135) Rest 3 Minutes 50 Hang Squat Cleans (115/80) 50 Hang Squat Cleans (135/95) AMRAP Hang Squat Cleans (155/105) Rest 3 Minutes 50 Deadlifts (185/135) 50 Deadlifts…

CrossFit Empire South – CrossFit Metcon (AMRAP – Rounds and Reps) “Criss Cross” AMRAP 15: 30 Double Unders 15 Power Cleans (115/80) 30 Double Unders 15 Toes to Bar C.E. Body Armor 3×8 Glute Ham Raise 3×10 Hip and Back Extensions 3×12 Push Ups 3×16 Plate (45/25) Floor Presses 3xMax Effort L-Sit Hold / Resting…