CrossFit Empire South – CrossFit View Public Whiteboard Partner Metcon Wall-ball shots, handstand push-ups, and squat cleans (AMRAP – Rounds and Reps) RX AMRAP 30 with a partner: 10 wall-ball shots (14/20 lb) 6 handstand push-ups 2 squat cleans (155/225 lb) INTERMEDIATE AMRAP 30 with a partner: 10 wall-ball shots (14/20 lb) 6 handstand push-up…

CrossFit Empire South – CrossFit View Public Whiteboard Benchmark Metcon Lynne (AMRAP – Reps) 5 Rounds for Max Reps of: Bodyweight Bench Press Pull-ups– Rest as needed between rounds. INTERMEDIATE 5 rounds for max reps: 3/4 body weight bench presses 1:00 pull-ups – Rest as needed between rounds. BEGINNER 5 rounds for max reps: 1/2…

CrossFit Empire South – CrossFit View Public Whiteboard Pre-Workout Skill Max Double-Unders (AMRAP – Reps) 1 set for max reps: Max unbroken double-unders or 2:00 max unbroken double-unders Metcon Conditioning (Time) RX For time (18:00 Cap): 10-20-30-40-50: Single DB lunges (35/50 lbs) Double-unders Sit-ups INTERMEDIATE For time: 10-20-30-40-50: DB lunges (20/35 lbs) Double-unders (seconds) Sit-ups…

CrossFit Empire South – CrossFit View Public Whiteboard Weightlifting Deadlifts 7 Sets x 3 Reps (7 Rounds for weight) RX 7 sets for load: 3 deadlifts INTERMEDIATE Same as Rx’d. BEGINNER 5 sets for load: 5 deadlifts Post Workout Skill GHD hip and back extensions (Checkmark) 3 rounds for reps: 1:00 GHD hip and back…

CrossFit Empire South – CrossFit View Public Whiteboard Metcon Conditioning (AMRAP – Rounds and Reps) RX On a 15:00 clock: 1,700/2,000-m row In the remaining time: AMRAP: 10 ring dips 10 bar muscle-ups INTERMEDIATE On a 15:00 clock: 1,700/2,000-m row In the remaining time: AMRAP: 5 ring dips 5 bar muscle-ups BEGINNER On a 15:00…