CrossFit Empire South – CrossFit -Sign up for The Open! Go to games.crossfit.com to get registered! You’re not going to want to miss out on the fun! -Pull Up/Muscle Up Clinic is this Sunday at 2:00pm! We will work on pull ups from 2:00-2:45, have a 15 min break, then work on muscle ups from…

CrossFit Empire South – CrossFit View Public Whiteboard Metcon (Time) “I Just Want A Good Workout” For Time: (10 min time cap each set) 20-15-10-5 Assault Bike Calories or Row 8-6-4-2 Strict Handstand Push Ups -Rest 5:00- 20-15-10-5 Assault Bike Calories or Row Toes to Bar -Rest 5:00- 20-15-10-5 Assault Bike Calories or Row 8-6-4-2…

CrossFit Empire South – CrossFit View Public Whiteboard Metcon (Time) “Come A Little Bit Closer” For Time: (20 min time cap) 800m Run 50 Single Arm Devil’s Press (50/35)or Burpee Kettlebell Swings (53/35) 50 KB/DB Box Step Ups After Party! 50 V-Ups For Time Burn! 12:00pm 3 Rounds: 1:00 Kettlebell Swings 1:00 Single Unders 1:00…

CrossFit Empire South – CrossFit View Public Whiteboard Tabata Core! 40s Work/20s Rest for 4 Rounds of: Kettlebell Side Bends/Barbell Side Bends (Start with Side Bends on Right Side only for first 40s, rest, then switch to side bends on left side only. Rest and repeat through one more time) Metcon (Time) “Brandy” For Time:…

CrossFit Empire South – CrossFit View Public Whiteboard 2 Position Clean E1:30 x 5 Sets 1 Squat Clean (Floor) + 1 Hang Squat Clean (Top of Knees)-This Complex is Unbroken -Start Set 1 around 60-65% of 1RM clean and build every set to reach around 80-85% on Set 5 Metcon (Time) “The Surrender” 4 Rounds…