CrossFit Empire South – CrossFit View Public Whiteboard Metcon (Time) “Goat Day” OR “March Madness” 3 Rounds: 25 AbMat Sit-ups 150 Meter Front Rack DB/KB Walk 25 AbMat Sit-ups 15 Front Squats (115/85)

CrossFit Empire South – CrossFit View Public Whiteboard Metcon (5 Rounds for time) “Ninja Turtle” E4:00 x 5 Rounds: 3 Bar MUs 6 T2B 9 Deadlifts (225/155) 12/9 Cal Bike or Row C.E. 3 Supersets: 1 Minute Plank Hold 20 GHD Sit-ups Rest 2 Minute Between Sets

CrossFit Empire South – CrossFit View Public Whiteboard Metcon (Time) “Kelly Rowland” For Time: (35 min time cap) 50/35 Calorie Row 3 Rounds of “Kelly” 50/35 Calorie Row 1 Round of Kelly: 400 Meter Run 30 Box Jumps (24/20) 30 Wallballs (20/14)

CrossFit Empire South – CrossFit View Public Whiteboard Push Jerk E2:00 x 5 sets Build to a HEAVY 3 reps *Set 1: Moderate 7 reps Set 2: Heavy 5 reps Sets 3, 4, 5: Build to Heavy 3 reps Metcon (AMRAP – Rounds and Reps) “Beef Jerky” AMRAP 12: 21 KBS (53/35) or DB Snatches…

CrossFit Empire South – CrossFit View Public Whiteboard Metcon (Time) “Heartburn” For Time: (40 min time cap) Teams of 2 1 Mile Run 10 Rounds of “Bergeron Beep Test” 1 Round of “Bergeron Beep Test”: 7 Thrusters (75/55) 7 Pull-ups 7 Burpees Partners run the mile together then Partner A completes a full round of…