CrossFit Empire South – CrossFit View Public Whiteboard Metcon (Time) “Waterlogged” 1,000 Meter Row Directly Into… 30 Dumbbell Snatches (50/35) 15 Burpee Box Jumps (24″/20″) 20 Dumbbell Snatches (50/35) 10 Burpee Box Jumps (24″/20″) 10 Dumbbell Snatches (50/35) 5 Burpee Box Jumps (24/20″) Body Armor 4 Rounds For Quality 6 weighted Pull-Ups 12 Barbell Good…

CrossFit Empire South – CrossFit View Public Whiteboard Strict Handstand Push Up Spend 12min (E1:30) working on Strict Handstand Push-Ups. * Pick a certain number to maintain every 1:30, or work on handstand holds, dumbbell strict press, strict handstand push ups with abmats under head, ect. Metcon (Time) “Front Runner” For Time: 200 Meter Run,…

CrossFit Empire South – CrossFit View Public Whiteboard Front Squat In 14 mins, build to a heavy front squat Metcon (4 Rounds for time) “Handlebars” E5:00 x 4 Rounds: 21/15 Cal Bike or Row 15 T2B 7 Front Squats (155/105) C.E. Alternating EMOM x 10 Min A.) 3 Position Power Snatch Min B.) 3 Position…

CrossFit Empire South – CrossFit View Public Whiteboard Metcon (Time) For Time – Teams of 4: (40min cutoff) 1 Mile Run Together 100 Burpees 100 Deadlifts 800m Run Together 80 Burpees 80 Deadlifts 400m Run Together 60 Burpees 60 Deadlifts *During burpees, two athletes will accumulate reps while the other two are holding a loaded…

CrossFit Empire South – CrossFit View Public Whiteboard Thruster In 12 mins, build to a heavy single thruster from the floor. Metcon (Time) “Kids Gone Crazy” On the 0:00… “Finny Franny” 15-12-9 Thrusters (95/65) Pull-Ups On the 4:00… “Dear Diana” 15-12-9 Deadlifts (225/155) HSPUs On the 8:00… “Munchkin Mandy” 6-4-2 Ring Muscle-Ups Squat Snatches (135/95)