CrossFit Empire South – CrossFit -The Open starts NEXT WEEK! Get signed up! -This week we will announce our Intramural teams! -Pre-orders for Open T-shirts/Tanks and CFES Beanies will go through THIS WEDNESDAY. Do not wait and miss out! View Public Whiteboard Squat Snatch E2:00 x 7 Sets Build to a HEAVY 1 rep for…

CrossFit Empire South – CrossFit View Public Whiteboard Metcon (Time) “Dirty Deeds Done Cheap” (40 min time cap total, including rest) Teams of 2 3 Rounds: 20 Power Snatch (135/95)(split however) 25 Synchro Toes to Bar -Rest 5:00- 3 Rounds: 20 Clean and Jerks (135/95)(split however) 25 Synchro Bar Facing Burpees (one barbell, start on…

CrossFit Empire South – CrossFit View Public Whiteboard Metcon (Time) “Triple Deque” Every 2 minutes (10 sets) 18 Wall Balls (20/14) 36 Double UndersScore is slowest time After Party! Spend 10-15 mins working on muscle up skills! Burn! 12:00pm For Time: (20 min time cap) Buy In: 400m Run into 4 Rounds of: 30 Sit…

CrossFit Empire South – CrossFit View Public Whiteboard Clean Complex E1:30 x 5 Sets 3 Position Cleans (top of knee, below the knee, floor): – Set 1 and 2 @ 70% 1RM Clean – Sets 3, 4, and 5 @ 75% 1RM Clean or a heavy moderate weight Metcon (AMRAP – Reps) “Bombay” AMRAP 12:…

CrossFit Empire South – CrossFit View Public Whiteboard Metcon (Time) “Flying V” For Time: (20 min time cap) Teams of 2 200/160 Calorie Assault Bike 125 Synchro Air Squats * Split Bike calories as needed * After Party! 4 Rounds 10 Bench Press (build to a moderate weight – perform all sets at the same…