CrossFit Empire South – CrossFit View Public Whiteboard Metcon (Time) “Iron Lotus” Teams of 3 For Time (30 Minute Cap): 800 Meter Team Odd Object/Weighted Run 80/60 Calorie Row 80 Box Jump (24/20) 80 Overhead Squats (95/65) 80 Hang Power Snatches (95/65) 80 Overhead Squats (95/65) 80 Box Jump (24/20) 80/60 Calorie Row 800 Meter…

CrossFit Empire South – CrossFit No Classes Today. We will have Open Gym today from 9am until 2pm. View Public Whiteboard Overhead Stability E2MOM x 6 sets OH walk/OH Lunge (135/95) 25 ft Barbell OH walk immediately followed by 25 ft OH Barbell lunge Metcon (Time) “Goat Day” or “Alternative Workout” For Time: (time cap…

CrossFit Empire South – CrossFit Happy Thanksgiving! There will be a 9am WOD only today. Doors will open at 8:30am. Come in and warm up on your own, we will run heats. View Public Whiteboard Metcon (Time) “Thanksgiving With The Girls” For TIme: (Time Cap: When You Finish) “Angie’s House” 20 Pull Ups 20 Push…

CrossFit Empire South – CrossFit View Public Whiteboard Power Snatch In a 15 min window build to a 1 rep max Set 1: 3 reps Set 2: 3 reps Set 3: 3 reps Set 4: 1 rep Set 5: 1 rep Set 6: 1 rep Set 7: 1 rep *Same %s as last week Metcon…

CrossFit Empire South – CrossFit View Public Whiteboard Strict Press In a 15 min window build to a 1 rep max Set 1: 3 reps Set 2: 3 reps Set 3: 3 reps Set 4: 1 rep Set 5: 1 rep Set 6: 1 rep Set 7: 1 rep *Same %s as last week Metcon…