CrossFit Empire South – CrossFit View Public Whiteboard Metcon (Time) “Partner Heartburn” For Time: (40 min cut off) 1 Mile Run Together 20 Rounds of “Bergeron Beep Test” 1 Round of “Bergeron Beep Test”: 7 Thrusters (75/55) 7 Pull-ups 7 Burpees *Partner A will complete a round, then partner B

CrossFit Empire South – CrossFit View Public Whiteboard Power Snatch In 12 mins, build to a heavy set of 3, Touch and Go Metcon (Time) “Hot Flash” For Time: (12 min time cap) 30-20-10: Power Snatches (95/65) Kipping Handstand Push-ups Burn! 12:00pm AMRAP 28: 16 Cal Bike 16 Alternating Overhead Wallball Lunges 16 Box Step…

CrossFit Empire South – CrossFit View Public Whiteboard Tabata Core! Complete 4 Rounds of: 20s of Body Weight Russian Twists, directly into 20s of Plank Hold, directly into 20s of Heel Touches *No Rest, 4 mins of straight WORK! Metcon (Time) 5 Rounds For Time: (25 min cut off) 20 Dumbbell Snatches (50/35) 35 AbMat…

CrossFit Empire South – CrossFit View Public Whiteboard Metcon (3 Rounds for reps) “Rest Stop” AMRAP 5: 600 Meter Run 1 Round of “Cindy” Max Squat Cleans (135/95) Rest 5 Minutes AMRAP 5: 400 Meter Run 2 Rounds of “Cindy” Max Squat Cleans (155/105) Rest 5 Minutes AMRAP 5: 200 Meter Run 3 Rounds of…

CrossFit Empire South – CrossFit View Public Whiteboard Press Complex In 12 mins, Build to a Heavy Complex: 2 Push Presses 3 Push JerksComes from the rack Metcon (Time) “Overreaction” For Time: (20 min cut off) 15-12-9: Push Press (115/85) Dumbbell or Kettlebell Box Step-Overs (50/35) (24″/20″) Directly Into… 15-12-9: Push Jerks (115/85) Box Jump…