CrossFit Empirical – Competitors Work/Extra Work

2: Metcon (AMRAP – Reps)

Strength Capacity

5 Rounds:

Max Strict Press (2/3 Bodyweight)

Max Strict Pull-Ups

Rest 3:00 between rounds

*He does NOT have you doing the class Metcon today

3: Metcon (No Measure)

Row Conditioning

On the Minute x 12 (3 Rounds)

Minute 1 – 21/16 Calorie Row

Minute 2 – 18/14 Calorie Row

Minute 3 – 15/12 Calorie Row

Minute 4 – Rest