CrossFit Empire South – CrossFit View Public Whiteboard Metcon (Time) “Water Into Wine” Team of 3 For Time: (30 min time cap) 100 Alternating Dumbbell Step Ups (50s/35s) (24/20) * One partner holds plank * 200 Wall Balls (20/14) * One partner holds Handstand * 100 Alternating Dumbbell Step Ups (50s/35s) (24/20) * One partner…

CrossFit Empire South – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) “When He Saw Their Faith” AMRAP 30; Teams of 2 (You go, I go) 20/16 Calorie Assault Bike or 300m Run 15 Pull-Ups 10 Power Cleans (185/125) Burn! 12:00pm For Time: (30 min time cap) 40 Cal Row 40 Double DB…

CrossFit Empire South – CrossFit View Public Whiteboard Deadlift E2:00 x 5 Sets Build to a 1RM! Metcon (Time) “Peter” For Time: (12 min time cap) 100 Back Squats (95/65) * Tabata (20 secs on/10 secs off) * – into – 100 Abmat Sit Ups (Straight Through, No Tabata on Sit Ups) After Party! 3…

CrossFit Empire South – CrossFit View Public Whiteboard Bench Press E2:00 x 5 Sets Build to a heavy 1RM! Metcon (AMRAP – Reps) “Hope” 3 Rounds for Max Reps of: 1 Minute: Burpees 1 Minute: Power Snatches (75/55) 1 Minute: Box Jumps (24″/20″) 1 Minute: Push Press (75/55) 1 Minute: Max Cal Row -Rest 1…

CrossFit Empire South – CrossFit We will have a 3:30pm class again today in addition to 4:30 and 5:45! View Public Whiteboard Metcon (Time) “The Chosen” For Time: (13 min cap each set) 3 Rounds: 5 Muscle Ups (Bar or Ring) or 8 Burpee Pull-Ups 9 Hang Power Cleans (135/95) 7 Shoulder to Overhead (135/95)…