CrossFit Empirical – CrossFit

1: Metcon (Time)

OPEN & PERFORMANCE – Rx+

100 Double Unders

50 Abmat Sit-ups

25 Med-ball Squat Cleans (20/14)

80 Double Unders

40 Abmat Sit-ups

20 Med-ball Squat Cleans (20/14)

60 Double Unders

30 Abmat Sit-ups

15 Med-ball Squat Cleans (20/14)

40 Double Unders

20 Abmat Sit-ups

10 Med-ball Squat Cleans (20/14)

20 Double Unders

10 Abmat Sit-ups

5 Med-ball Squat Cleans (20/14)

FITNESS – Rx

200 Single Unders

160 Single Unders

120 Single Unders

80 Single Unders

40 Single Unders
The weight on the med-ball should be something that athletes couple complete the round of 25 unbroken if they needed to.