CrossFit Empire South – CrossFit View Public Whiteboard Metcon Metcon (5 Rounds for reps) RX 5 rounds for reps with a partner: 2:00 bench presses (105/155 lb) 2:00 L pull-ups INTERMEDIATE 5 rounds for reps with a partner: 2:00 bench presses (75/115 lb) 2:00 band-assisted L pull-ups BEGINNER 5 rounds for reps with a partner:…

CrossFit Empire South – CrossFit Dedicated to 1stLt Travis Manion, USMC View Public Whiteboard Metcon MANION (Time) RX 7 rounds for time: 400-m run 29 back squats (95/135 lb) SCORE: TOTAL TIME INTERMEDIATE 7 rounds for time: 400-m run 29 back squats (65/95 lb) SCORE: TOTAL TIME BEGINNER 5 rounds for time: 200-m run 15…

CrossFit Empire South – CrossFit View Public Whiteboard Metcon Metcon (Time) RX For time (17 Min. Time Cap): 10 wall walks 30 box jumps (20/24 in) 30 strict knees-to-elbows 30 box jumps 30 strict toes-to-bars 30 box jumps 10 wall walks SCORE: TOTAL TIME INTERMEDIATE For time: 5 wall walks 30 box jumps (20/24 in)…

CrossFit Empire South – CrossFit View Public Whiteboard Skills Metcon (No Measure) Pre-workout: EMOM 7: 1 banded deadlift – Rest with the remaining time in the minute. Metcon Metcon (Time) RX For time (12 Min. Time Cap): 12-9-6: Deadlifts (205/315 lb) Bar muscle-ups SCORE: TOTAL TIME INTERMEDIATE For time: 12-9-6: Deadlifts (145/205 lb) Chest-to-bar pull-ups…

CrossFit Empire South – CrossFit View Public Whiteboard Metcon Metcon (Time) RX For time (20 Min. Time Cap): 1:00 max calorie row 150-m farmers carry (35/50 lb) – Complete as many rounds as needed to accumulate 120/150 calories SCORE: TOTAL TIME INTERMEDIATE For time: 1:00 max calorie row 150-m farmers carry (20/35 lb) – Complete…