CrossFit Empire South – CrossFit View Public Whiteboard Shoulder Press E2:30 x 3 Sets 3 reps @ 85% Metcon (Time) “The Temple of DOOM” Teams of 2; For Time: (18 min time cap) 75/60 Calorie Row 50 Power Snatches (155/105) 75/60 Calorie Row

CrossFit Empire South – CrossFit View Public Whiteboard Back Squat E2:30 x 3 Sets 3 reps @ 85% Metcon (Time) “Raiders of the Lost Ark” Every 5:00 (4 Sets) –15/12 Calorie Assault Bike or 21/15 Cal Row or 200m Run –12 Alternating Dumbbell Snatch or Kettlebell Swings (70/50) –6 Burpee Box Jump Over (30/24) Burn!…

CrossFit Empire South – CrossFit View Public Whiteboard Bench Press E2:30 x 3 Sets 3 reps @ 85% Metcon (Time) “Indiana Jones” For Time: (15 min time cap) 5-10-15-20 Toes to bar Power Cleans (135/95) Handstand Push-ups

CrossFit Empire South – CrossFit View Public Whiteboard Metcon (Time) “Make Good Choices by Coach Scott” A.) Deadlift AMRAP 5 You Go, I Go: Only Count Team Reps Partner 1: DL 75% 1RM Partner 2: DL 75% 1RM *If one partner cannot pull their load, weight may be passed to the other partner to lift.…

CrossFit Empire South – CrossFit View Public Whiteboard Metcon (Time) “In The End” For Time: (14 min time cap) 150 Wall Balls (20/14) – Every 2 Minutes Perform 35 Double Unders – **Start the workout with Double Unders Muscle Ups EMOM x 10 Min 1: 3-5 Muscle Ups Min 2: 45s Easy Bike or Row…