CrossFit Empire South – CrossFit View Public Whiteboard Weightlifting Back Squats (10 Rounds for weight) RX For load: Back squats 5-5-3-3-3-1-1-1-1-1 INTERMEDIATE Same as Rx’d BEGINNER Same as Rx’d

CrossFit Empire South – CrossFit View Public Whiteboard Pre-Workout Skill EMOM 8: Push Jerks (8 Rounds for weight) EMOM 8: 3 push jerks Metcon Conditioning (Time) RX 2 rounds for time (12:00): 100 double-unders 25 shoulder-to-overheads (65/95 lb) 25 burpees INTERMEDIATE 2 rounds for time: 1:30 double-unders 25 shoulder-to-overheads (55/75 lb) 25 burpees BEGINNER 2…

CrossFit Empire South – CrossFit View Public Whiteboard Pre-Workout Skill 2 Hang Power or Squat Snatches (10 Rounds for weight) EMOM 10: 2 hang power or squat snatches Partner Metcon KB swings (Time) RX For time with a partner (16:00 Cap): 200 KB swings (53/70 lb) – Resting partner holds a single KB in the…

CrossFit Empire South – CrossFit View Public Whiteboard Pre-Workout Skill 5 Push Presses (4 Rounds for weight) 4 sets: 5 push presses – Build to a heavy set of 5-reps. Metcon AMRAP Row and Push-ups (AMRAP – Rounds and Reps) RX AMRAP 5: 10/15 calorie row 10 push-ups – Rest 5:00 AMRAP 5: 10/15 calorie…

CrossFit Empire South – CrossFit View Public Whiteboard Benchmark Metcon Crossfit Games Open 20.2 (Ages 16-54) (AMRAP – Reps) Complete as many rounds as possible in 20 minutes of: 4 dumbbell thrusters 6 toes-to-bars 24 double-unders 50-lb/35-lb dumbbells INTERMEDIATE AMRAP 20: 4 DB thrusters (20/35 lb) 6 knees-to-armpits :30 double-unders – Use two DBs. BEGINNER…