CrossFit Empire South – CrossFit View Public Whiteboard Metcon (Time) “Three Stooges” Teams of 3 For Time (30 Minute Cap): 100/70 Calorie Row 100 Box Jump Overs (24/20) 100 Power Snatches (95/65) 10 Rope Climbs 100 Power Snatches (75/55) 100 Box Jump Overs (24/20) 100/70 Calorie Row

CrossFit Empire South – CrossFit View Public Whiteboard Clean Complex E1:30 x 7 sets Build to a Heavy Complex: 1 Power Clean 1 Hang Squat Clean 1 Squat Clean Metcon (Time) “Squeaky Clean” For Time: (20 min time cap) 3 Rounds: 400 Meter Run 7 Power Cleans 7 Hang Squat Cleans 7 Squat Cleans RX:…

CrossFit Empire South – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) “Goat Day” or A.) Strict Press E2MOM x 5 sets Build to Heavy Set of 5 reps B.) “Heavy Metal” AMRAP 12: 10 Strict Presses (95/65) 25 Double Unders 10 Strict Pull-ups 25 Double Unders

CrossFit Empire South – CrossFit View Public Whiteboard Deadlift E3MOM x 4 Sets 15 Unbroken Deadlifts @ 50% 1RM Metcon (Time) “Halftime” For time: (30 min time cap) 30-20-10: Alternating DB Snatches (50/35) Wallballs (20/14) Directly Into… 10-20-30: Burpees Calorie Row

CrossFit Empire South – CrossFit View Public Whiteboard Skill Work For 12 mins, work on a pulling skill. This could be kipping pull-ups, strict pull-ups, chest-to-bar, bar muscle ups, ring muscle ups. Metcon (Time) “Cement Truck” For time: Every 5 Minutes x 5 Rounds: 400 Meter Run 12/9 Calorie Assault Bike or Row 15 Toes…