CrossFit Empire South – CrossFit View Public Whiteboard Metcon 2021 – Event 10 (Partner) (Time) RX For time with a partner (30 Min. Cap): 30 toes-to-bars 1.5-mile run 30 toes-to-bars 1.5-mile run 30 toes-to-bars – One partner works while one rests. Partition the runs and toes-to-bars as needed. INTERMEDIATE For time with a partner: 30…

CrossFit Empire South – CrossFit View Public Whiteboard Weightlifting Hang Power Clean (3 Rep Max.) For load (10 Min.): 3 hang power cleans – Build to a 3-rep max. Metcon Metcon (Time) RX 5 rounds for time (15 Min. Cap): 400/500-m row 1:00 handstand push-ups INTERMEDIATE 5 rounds for time: 400/500-m row 1:00 seated DB…

CrossFit Empire South – CrossFit View Public Whiteboard Metcon Metcon (Time) For time w/ a Partner: (34 Min. Cap.) 100 sit-ups 80 box jumps (20/24 in) 60 wall-ball shots (14/20 lb) (9/10 ft) 40 burpees-to-target 1,000-m run 40 burpees-to-target 60 wall-ball shots 80 box jumps 100 sit-ups *One athlete working at a time, except for…

CrossFit Empire South – CrossFit View Public Whiteboard Weightlifting Hang Power Clean (8 Sets x 3 Reps) Every 1:30 for 8 sets: 3 hang power clean (45-55%) – Above the knee Metcon Metcon (Time) RX 4 rounds for time (14 Min. Cap): 5 squat cleans (105/155 lb) 20 hand-release push-ups 80 double-unders INTERMEDIATE 4 rounds…

CrossFit Empire South – CrossFit View Public Whiteboard Skills Metcon (Weight) Pre-workout: On an 8:00 clock: Build to a heavy 3-rep weighted chin-up – Rest 1:00 between sets. Metcon Metcon (AMRAP – Reps) RX AMRAP 10: 1-2-3-4… DB Turkish get-up (35/50 lb) Strict chest-to-bar pull-up – Continue adding 1-rep to each round until time expires.…