CrossFit Empire South – CrossFit Metcon (AMRAP – Rounds and Reps) “Wet Floor” AMRAP 20: 75 Wallballs (20/14) 60/45 Calorie Row 45 Toes-to-Bar 30 Burpee Box Jump Over (24/20) 15 Ring Muscle-Ups

CrossFit Empire South – CrossFit Snatch Complex On the Minute x 10: 1 Hang Power Snatch + 1 Power Snatch Record Final Weight Metcon (Time) “Randy” For Time: 75 Power Snatches (75/55)Our “Why” today lies outside ourselves, as we are honoring Randy Simmons. Randal D. Simmons was killed in the line of duty on Feb.…

CrossFit Empire South – CrossFit Tempo Back Squats 5 Sets of 2 7 Seconds Down. 3 Second Pause.Complete at 50-60% of your 1RM, at your own pace, but within 12 mins Metcon (Time) “After Party” For Time: (15min cutoff) 1-2-3-4-5-6-7-8-9-10 Goblet Squats (70/53) or Plate Squats (45/35) *After each round, complete 35 Double Unders (RX+…

CrossFit Empire South – CrossFit Turkish Get-Up On the 4:00 x 3 Sets 5 Each Arm @ Light 3 Each Arm @ Moderate 1 Each Arm @ Heavy *Build up in Deadlift weight during rest time* Metcon (Time) “Hangnail” For Time: (16min cutoff) Buy In: 30/20 Calorie Assault Bike –then 30 Deadlifts (225/155) (RX+ 275/185)…

CrossFit Empire South – CrossFit Front Squat On the 2:00 x 6 sets: 3 @ Moderately Heavy 2 @ Heavy 2 @ Heavy 1 @ Very Heavy 1 @ Very Heavy 1 @ Very Heavy *Immediately after each set, perform a 0:20s Handstand Hold or 20′ Handstand Walk* Metcon (3 Rounds for reps) “Life Jacket”…