CrossFit Empire South – CrossFit View Public Whiteboard Metcon (Time) “Jafar” For Time: (22 min time cap) 50 Wall Balls (20/14) 75 Stick Abmat Sit Ups 50 Wall Balls (20/14) 1 Mile RunRX+: 50 GHD Sit Ups Accessory A.) Strict Pull Ups EMOM x 9 Sets: 5 reps *Add weight if you are able to…

CrossFit Empire South – CrossFit View Public Whiteboard Metcon (Time) “Arabian Nights” For Time: (25 min time cap) Teams of 2 100 Pushups 30 Synchro Alternating Single Dumbbell Step Ups (50/35) (20in) 100 Double Unders (Each, at the Same time) 30 Synchro Alternating Single Dumbbell Step Ups (50/35) (20in) 100 Kettlebell Swings (70/53) 30 Synchro…

CrossFit Empire South – CrossFit View Public Whiteboard Metcon (Time) “Genie” For Time: (15 min time cap) 100 Power Cleans (115/85) * Every minute 12 Air Squats (Start with air squats) * Accessory Goblet Squat: 1 and a Half Reps E2:00 x 4 Sets: 12 reps *Build to a moderate weight, stay the same or…

CrossFit Empire South – CrossFit View Public Whiteboard Metcon (Time) “Jasmine” For Time: (18 min time cap) 42-30-18* Thrusters (75/55) Calorie Row *Women’s Calories: 34-22-14 Handstand Push Up Practice Advance: Every Minute (10:00) 6-10 Kipping Handstand Push Ups (Flat surface or 1 Abmat) Intermediate: Every Minute (10:00) 3-5 Kipping Handstand Push Ups (2-3 Abmats) Beginner:…

CrossFit Empire South – CrossFit New strength cycle begins October 4th! View Public Whiteboard Metcon (Time) “Aladdin” For Time: (8 min time cap each set) 21-15-9 Alternating Dumbbell Snatch (50/35) Burpee over Dumbbell Pull-ups -Rest 5:00- For Time: 45 Alternating Dumbbell Snatch (50/35) 45 Burpee over Dumbbell 45 Pull-ups Accessory A.) Dumbbell Bench Press: E2:00…