CrossFit Empire South – CrossFit View Public Whiteboard Pre-workout Lift EMOM 10:00: Every 2:00: 2 Power Snatches (5 Rounds for weight) Every 2:00 for 5 sets: 2 power snatches – Must be touch-and-go. Partner Metcon For Time with a Partner (16:00): Snatches and Synchro Bar-Facing Burpees (Time) RX For time with a partner (16:00): 30…

CrossFit Empire South – CrossFit View Public Whiteboard Pre-workout Strength Push Press: Build to a 1 Rep Max (Weight) Push Press: 15:00 to build to a 1 rep max push press. – Rest as needed between sets. Metcon For Time (15:00): Jumps-to-Target, GHD Hip Extensions, Ring Rows to Parallel (Time) RX For time (15:00): 21-18-15-12-9:…

CrossFit Empire South – CrossFit View Public Whiteboard Metcon AMRAP 30: Run, Walking Lunges, GHD sit-ups, and DB Farmers Carry (AMRAP – Rounds and Reps) RX AMRAP 30: 800-m run 40 walking lunges 20 GHD sit-ups 100-m DB farmers carry (25/35 lb) – Use two DBs for the carry. SCALED AMRAP 30: 800-m run 40…

CrossFit Empire South – CrossFit View Public Whiteboard Metcon 3 Rounds for Time (18:00): Calorie Row and Bench Press (Time) RX 3 rounds for time (18:00 Cap): 37/50 calorie row 25 bench presses (95/135 lb) SCALED 3 rounds for time: 25/37 calorie row 25 bench presses (65/95 lb) INTENDED STIMULUS: A) 14:00-18:00. Advanced athletes can…

CrossFit Empire South – CrossFit View Public Whiteboard Metcon EMOM 16: Min.1: Cal. Assault Bike, Min.2: Clean and Jerks (8 Rounds for weight) RX EMOM 16: Min. 1 – 12/17 cal Assault bike Min. 2 – 3 clean and jerks – Choose a moderate to heavy load and increase weight as needed for the clean…