CrossFit Empire South – CrossFit The key to success is to focus on goals, not obstacles. View Public Whiteboard Deadlift E2:00 x 6 Sets 5 reps for load Metcon (Time) “Dirt Devil” On the 4:00 x 5 Rounds: 5 Single Dumbbell Devil Presses (50/35) 10 Over-and-Back Hops Over Dumbbells 15 Dumbbell Goblet Squats (50/35) 10…

CrossFit Empire South – CrossFit The key to success is to focus on goals, not obstacles. View Public Whiteboard Metcon (Time) “Underground” For Time: (30 min cut off) 100 Double Unders, 50 AbMat Sit-ups 25 Kipping Handstand Push-ups 80 Double Unders, 40 AbMat Sit-ups 20 Kipping Handstand Push-ups 60 Double Unders, 30 AbMat Sit-ups 15…

CrossFit Empire South – CrossFit The key to success is to focus on goals, not obstacles. View Public Whiteboard Back Rack Lunges E2:00 x 4 Sets 8 reps on each leg. Perform all 8 reps on left leg, then switch. Metcon (AMRAP – Rounds and Reps) “Laces Out” AMRAP 18: 6 Bar Muscle-ups 9 Push…

CrossFit Empire South – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) “Mind Eraser” AMRAP 20: 7 Power Cleans (135/95) 7 Burpees 200 Meter Run

CrossFit Empire South – CrossFit Tonight we will be performing “Murph” at 5:45pm as a community. Come in and warm up on your own. We will be running heats. View Public Whiteboard Metcon (Time) “Murph” 1 Mile Run 100 Pull Ups 200 Push Ups 300 Air Squats 1 Mile Run Wear a 20/14lb weight vest…