CrossFit Empire South – CrossFit View Public Whiteboard Pre-Workout Skill Max Double-Unders (AMRAP – Reps) Max set of Unbroken Double-Undersor 2:00 max unbroken double-unders Metcon Back-rack Reverse Lunges (7 Rounds for weight) RX 7 sets for load: 6 back-rack reverse lunges (3/leg) INTERMEDIATE Same as Rx’d BEGINNER 7 sets for load: 10 back-rack reverse lunges…

CrossFit Empire South – CrossFit View Public Whiteboard Partner Metcon Last day of 2022! Get that final 2022 workout in with a friend!!! Hang Power Cleans, Shoulder-to-Overheads, Lat. Burpees, Pull-ups (AMRAP – Rounds and Reps) RX AMRAP 20: 3 hang power cleans (95/135 lb) 6 shoulder-to-overheads 9 lateral burpees over the bar 12 pull-ups –…

CrossFit Empire South – CrossFit View Public Whiteboard Pre-Workout Skill Muscle-ups (4 Rounds for reps) Every 2:00 x 4 sets: 1-5 muscle-ups – On the 4th set, perform AMRAP until failure. Metcon EMOM: Max Calorie Row (4 Rounds for calories) RX EMOM 5: :30 max calorie row EMOM 5: :40 max calorie row EMOM 5:…

CrossFit Empire South – CrossFit View Public Whiteboard Pre-workout Lift EMOM 8: 1 Deadlift (8 Rounds for weight) EMOM 8: 1 deadlift – Build to a heavy single. Metcon AMRAP 8: Wall Walks and Deadlifts (AMRAP – Rounds and Reps) RX AMRAP 8: 2 wall walks 2 deadlifts (205/315 lb) INTERMEDIATE AMRAP 8: 2 wall…

CrossFit Empire South – CrossFit View Public Whiteboard GHD sit-ups and Double-unders RX For time (15:00 Cap): 30-25-20-15-10: GHD sit-ups 100-80-60-40-20: Double-unders INTERMEDIATE For time: 30-25-20-15-10: GHD sit-ups (to parallel) Double-unders BEGINNER For time: 30-25-20-15-10: Sit-ups Single-unders Post Workout Skill Back Extensions (Checkmark) Accumulate: 50 back extensions Post Workout Mobility Stretching (Checkmark) Accumulate: 1:00 foam…