CrossFit Empire South – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) RX AMRAP 20: 800-m run 10 rope climbs – Partners run together and split rope climbs as needed. INTERMEDIATE AMRAP 20: 800-m run 20 pull-ups – Partners run together and split pull-ups as needed. BEGINNER AMRAP 20: 800-m run 20 ring rows –…

CrossFit Empire South – CrossFit Pre-workout SOTS press (5 sets x 5 SOTS presses) SOTS press Metcon Metcon (AMRAP – Rounds and Reps) RX AMRAP 12: 50 box jumps (20/24 in) 50 pull-ups 50 overhead squats (65/95 lb) 50 wall-ball shots (14/20 lb) 35/50-cal. bike INTERMEDIATE AMRAP 12: 30 box jumps (20/24 in) 30 pull-ups…

CrossFit Empire South – CrossFit Weightlifting Power cleans and alternating front rack lunges (Weight) RX 5 sets for load: 3 power cleans 6 alternating front rack lunges INTERMEDIATE Same as Rx’d BEGINNER Same as Rx’d Post-workout GHD hip extensions (Checkmark) 3 sets: 20 weighted GHD hip extensions Cooldown Stretch Cooldown Stretch (Checkmark) 2 sets: :30…

CrossFit Empire South – CrossFit Weightlifting Shoulder Press (Every 1:00 x 12 sets: 3 shoulder presses (70%)) Metcon Metcon (Time) Rx For time (15 Min. Cap): 800/1,000-m row 30 handstand push-ups 600/750-m row 20 handstand push-ups 400/500-m row 10 handstand push-ups INTERMEDIATE For time: 800/1,000-m row 30 piked push-ups 600/750-m row 20 piked push-ups 400/500-m…

CrossFit Empire South – CrossFit Pre-workout On a 10:00 clock: Squat Snatch (Build up to a heavy single squat snatch) Benchmark Metcon 10 Min. Time Cap Amanda (Time) 9-7-5 reps for time of: Muscle-ups Squat snatches 135lb/95lb INTERMEDIATE For time: 7-5-3 Muscle Ups 9-7-5 Squat snatches (75/115 lb) BEGINNER For time: 9-7-5: Low ring muscle-up…