CrossFit Empire South – CrossFit View Public Whiteboard Metcon (Time) “Adderall” Teams of 2 0:00 – 10:00 – 1 Mile Run, Max Clean and Jerks (135/95) 10:00 – 13:00 – Rest 13:00 – 20:00 – 800 Meter Run, Max Power Snatch (115/80) 20:00 – 23:00 – Rest 23:00 – 27:00 – 400 Meter Run, Max…

CrossFit Empire South – CrossFit View Public Whiteboard Pull Ups and Front Squats Alternating OTM x 10 (5 Rounds) Odd – 5 Weighted Pull-Ups Even – 5 Front Squats Metcon (Time) “Death Race” 5 Rounds: 15/10 Calorie Assault Bike 10 Burpees Options if needed: 15/10 cal row or 200m run

CrossFit Empire South – CrossFit View Public Whiteboard Metcon (Time) “Goat Day” OR “Yogi” For Time: (15 min time cap) 150′ Walking Lunge 150′ Bear Crawl 30 Dumbbell Box Step-Ups 100′ Walking Lunge 100′ Bear Crawl 20 Dumbbell Box Step-Ups 50′ Walking Lunge 50′ Bear Crawl 10 Dumbbell Box Step-Ups Box: (24″/20″) Dumbbell: (Single 50/35)

CrossFit Empire South – CrossFit View Public Whiteboard Push Jerk Build to Heavy Set of 3 1 set every 2:00 min for 6 sets Set 1 8 reps light weight Set 2 6 reps moderate weight Set 3 3 reps heavier weight Sets 4,5,6 build to heaviest possible with good technique Metcon (AMRAP – Rounds…

CrossFit Empire South – CrossFit View Public Whiteboard Back Squats E2:00 x 6 sets 3 reps @ 77% 1 @ 87% 3 @ 80% 1 @ 90% 3 @ 83% 1 @ 93% Metcon (Time) “Jelly Belly” For Time: (30 min cut off) 50-40-30-20-10 Abmat Sit Ups 25-20-15-10-5 Cal Bike or Row 10-8-6-4-2 Deadlifts (275/185)