CrossFit Empire South – CrossFit View Public Whiteboard Archer Push-Ups Pre-workout: 8 sets: :20 alternating archer push-ups on rings – Rest :10 Metcon (Time) -RX- For time (15min Time Cap): 5 strict muscle-ups 50 double-unders 4 strict muscle-ups 40 double-unders 3 strict muscle-ups 30 double-unders 2 strict muscle-ups 20 double-unders 1 strict muscle-up 10 double-unders…

CrossFit Empire South – CrossFit Today is another opportunity to do Open Workout 22.1. No regular class. View Public Whiteboard

CrossFit Empire South – CrossFit Sign up for the OPEN!! Ask a coach if you need more info! View Public Whiteboard Back Squat EMOM 10: 1 back squat – Increase load across as many sets as possible. Metcon (Time) – RX – For time (Time Cap 17min): 10 single-leg squats 20 double-unders 20 single-leg squats…

CrossFit Empire South – CrossFit Metcon (Calories) SKILL WORK Pre-workout: EMOM 8: Min. 1 | Row for calories Min. 2 | Rest Metcon (Time) -RX- 3 rounds for time (10min time cap): 15 KB swings (35/53 lb) 20 box jumps (20/24 in) 250-m row -INTERMEDIATE- 3 rounds for time: 15 KB swings (26/35 lb) 20…

CrossFit Empire South – CrossFit Front Rack Lunge Pre-workout: On a 7:00 clock: Build to a heavy 4-rep front-rack lunge Metcon (Time) -RX- 6 rounds for time (10min time cap): 5 hang power cleans (105/155 lb) 10 weighted lunges Then … On a 4:00 clock for reps: Handstand walk -INTERMEDIATE- 6 rounds for time: 5…