CrossFit Empire South – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) Partner AMRAP 16: 2-4-6-8-10….. Synchro burpees Synchro DB alternating split snatches (35/50) Knees-to-elbow* *The knees-to-elbow reps will be split evenly; while one partner is working, the other is resting. Accessory Metcon (No Measure) Post-workout: 3 sets: 10 DB Bulgarian split…

CrossFit Empire South – CrossFit View Public Whiteboard Weightlifting Bench Press (5 Sets x 10 Reps) Every 2:00 x 5 sets: 10 bench press (40%) – Perform reps AFAP. Metcon Metcon (Time) RX 5 rounds for time (18 Min. Cap): 20 wall-ball shots (14/20 lb) (11/12 ft) 10 med-ball weighted pull-ups (14/20 lb) INTERMEDIATE 5…

CrossFit Empire South – CrossFit View Public Whiteboard Weightlifting Deadlift (3 Rep Max) Build to heavy 3-rep deadlift Metcon Metcon (10 Rounds for reps) RX 10 x 1:00 rounds for reps: 3 deadlifts (205/315 lb) Max double-unders – Rest 2:00 between rounds. INTERMEDIATE 10 x 1:00 rounds for reps: 3 deadlifts (155/225 lb) Max double-unders…

CrossFit Empire South – CrossFit View Public Whiteboard Weightlifting Metcon (3 Rounds for weight) 9 sets: 3 x 2 below the knee hang power snatches 45%) 3 x 2 below the knee hang power snatches (50%) 3 x 2 below the knee hang power snatches (55%) – Rest exactly 1:00 between sets. Metcon Metcon (AMRAP…

CrossFit Empire South – CrossFit View Public Whiteboard Metcon Metcon (Time) RX Every 5:00 x 3 rounds: 800-m run then… Every 3:00 x 5 rounds: 400-m run (Score total time worked) INTERMEDIATE Same as Rx’d BEGINNER Every 5:00 x 3 rounds: 400-m run then… Every 3:00 x 5 rounds: 200-m run Cool Down Metcon (No…