CrossFit Empire South – CrossFit Good luck to our coaches and members competing in The Big NASTI today! Metcon (Time) “Bird Box” For Time: 100/70 Calorie Row 75 Box Jump Overs (24/20) 50 Power Snatches (135/95) 15 Rope Climbs 50 Power Snatches (115/80) 75 Box Jump Overs (24/20) 100/70 Calorie Row

CrossFit Empire South – CrossFit Metcon (Time) “Top Down” For Time: (22 min cut off) 50 Burpees 40/30 Calorie Assault Bike/Row 30 Hang Squat Cleans (115/80) *THEN IN TIME REMAINING* Hang Squat Clean Build to a 1RM Hang Squat Clean C.E. Midline: 50 GHD Sit-Ups 75 Abmat Sit-Ups 100 Banded Goodmornings

CrossFit Empire South – CrossFit Metcon (5 Rounds for weight) “No Brainer” On the 3:00 x 5 Rounds: 21 Plate Hops 12 Shuttle Sprints 6 Deadlifts Build in Loading on the Deadlift C.E. 3 Supersets 0:30 Double KB Front Squat Hold 10 each side KB Bent Over Rows 50 Banded Pull Aparts

CrossFit Empire South – CrossFit Metcon (AMRAP – Rounds and Reps) “Girl Power” AMRAP 18: 21/15 Calorie Assault Bike 3 Rounds of “Cindy” 10 Power Snatches (115/80) C.E. “Stamina Squats” On the 2:00 x 5 Rounds: 3 Front Squats + 6 Back Squats + 0:30 Handstand Hold

CrossFit Empire South – CrossFit Warm-up (No Measure) “Midline Primer” 3 Rounds: (10-12 min cutoff) 3 Rounds: (10-12min cutoff) 0:30 LSit Hold 0:30 Weighted Hip Extension Hold 100′ Farmers Carry Right 100′ Farmers Carry Left Metcon (Time) “Lay Up” 50-40-30-20-10: Double Unders AbMat Sit-ups Directly Into… 5-10-15-20-25: Kettlebell Swings (53/35) Wallballs (20/14) C.E. Rowing Conditioning…