CrossFit Empire South – CrossFit View Public Whiteboard Partner Metcon 5 Rounds: Alt. DB Snatches and Box Jump Overs (Time) RX 5 rounds for time with a partner (18:00 Cap): 30 alternating DB snatches (50/70 lb) 20 box jump-overs (20/24 in.) – Resting partner hangs from the pull-up bar. SCALED 5 rounds for time with…

CrossFit Empire South – CrossFit View Public Whiteboard Metcon For Time (15:00): Row and V-ups (Time) RX For time (15:00): 800/1,000-m row 40 v-ups 600/750-m row 40 v-ups 400/500-m row SCALED For time: 800/1,000-m row 40 alternating v-ups 600/750-m row 40 alternating v-ups 400/500-m row Row Demo V-up Demo Intended Stimulus: 11:00-15:00. Complete the row…

CrossFit Empire South – CrossFit View Public Whiteboard Pre-workout Strength Deadlift: 5 Sets x 4 Reps at 75% (5 Rounds for weight) Deadlift: 5 sets of 4 reps at 75% of 1 rep max. – rest 2:00 between sets. Deadlift Demo Metcon AMRAP 13: Deadlifts, Hang Power Cleans, and Bar Muscle-Ups (AMRAP – Rounds and…

CrossFit Empire South – CrossFit View Public Whiteboard Weightlifting Let’s get heavy on our Front Squat today! Front Squat: 7 Sets x 5 Reps at 70-80% (7 Rounds for weight) Front Squat: 7 sets at 70-80% of 1 rep max. 5 front squats – rest 3:00 between sets. Front Squat Demo

CrossFit Empire South – CrossFit View Public Whiteboard Pre-workout Strength Push Press: 5 Sets x 4 Reps at 75% (5 Rounds for weight) Push Press: 5 sets of 4 reps at 75% of 1 rep max. – rest 2:00 between sets Metcon Rounds for Reps: Handstand Push-ups, DB Farmer Carry, Ring Dips, and DB Front…