CrossFit Empire South – CrossFit If you are not signed up for The Open, you may treat this as a normal class workout! View Public Whiteboard Metcon (No Measure) OPEN WOD 19.2

CrossFit Empire South – CrossFit View Public Whiteboard Metcon (No Measure) “Goat Day” EMOM for 20: Odd Minute: Movement 1 Even Minute: Movement 2

CrossFit Empire South – CrossFit View Public Whiteboard Olympic Lifting Spend 12min building to a heavy Hang Power Snatch + Power Snatch Metcon (Time) “Overhaul” For Time: 50 Box Jump Overs (24/20) 40 Pull Ups 30 Power Snatches (115/80) C.E. 3 Rounds: 200′ Sandbag Bear Hug Walk 100′ Sled Push

CrossFit Empire South – CrossFit View Public Whiteboard Warm-up (No Measure) Spend 12 mins working on Handstands or Handstand Walking Metcon (5 Rounds for reps) “Face Off” 5 Rounds, On The 4:00: 9 Deadlifts (225/155) 12 Barbell Facing Burpees 15/12 Cal Bike or Row C.E. 10 Single Leg DB Deadlifts 10 DB Bench Press 21…

CrossFit Empire South – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) “This One” AMRAP 15: 45 Abmat Sit-Ups 30 DB Hang Clean and Jerks (50/35) or Ballbell Hang Clean and Jerks (95/65) 15 DB Goblet Squats (50/35) or Front Squats (95/65)