CrossFit Empirical – Competitors Work/Extra Work

1: Metcon (No Measure)

Strict Handstand Push-ups

5 Rounds, Not for Score:

1:30 Light Row

:30 Seconds Max Reps Strict Handstand Push-ups

2: Snatch Balance

Snatch Balance

On the Minute x 8

Minutes 1-2 – 65%

Minutes 3-4 – 70%

Minutes 5-6 – 75%

Minutes 7-8 – 80%

3: Hang Snatch

Hang Squat Snatch

6 Sets:

3 Hang Squat Snatches

Set #1 – 70%

Set #2 – 72%

Set #3 – 74%

Set #4 – 76%

Set #5 – 78%

Set #6 – 80%

Rest as needed between