CrossFit Empire South – CrossFit View Public Whiteboard Power Clean EMOM EMOM x 3 4 reps of a clean high pull, elbows high and wide, making contact with the hips before the pull EMOM x 3 3 reps of a muscle clean, strong turnover, wrapping elbows under the bar, no rebend in the knee EMOM…

CrossFit Empire South – CrossFit View Public Whiteboard Overhead Squat In 12 mins, build to a heavy 1 rep Metcon (Time) “Empty Calories” 27-21-15-9: (12 min cut off) -Row Calories/Bike Calories/10m Shuttle Sprints -Overhead Squats (95/65)When putting score in Wodify, specify whether you did bike/row/sprints

CrossFit Empire South – CrossFit View Public Whiteboard Metcon (Time) “Oil Change” Teams of 2, For Time: (30 min cut off) 1 Mile Run Together 100 Toes to Bar 60 Power Snatches (115/85)Athletes break up reps as wanted.

CrossFit Empire South – CrossFit Come tonight at 5:45pm and do today’s WOD with me if you can! – Coach Katie View Public Whiteboard Metcon (AMRAP – Rounds and Reps) “Coach Katie’s Dirty Thirty Birthday WOD” AMRAP 30: 8 Muscle Ups 28 Wallballs (20/14) 19 Power Cleans (185/125) 90′ Handstand WalkScaling Options: For Muscle Ups:…

CrossFit Empire South – CrossFit View Public Whiteboard Tabata Core! 20s work/ 10s rest for 8 rounds of: Striaght Body Ceiling Reaching Crunches https://youtu.be/2vKYysWyCXE Bench Press In 12 mins, build to a heavy 3 reps Metcon (Time) For Time: (18 min time cap) 30 Shoulder to Overhead (135/95) 15 Hand Release Push Ups 400m Wallball…