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CrossFit Empirical – CrossFit

1: Power Clean

On the minute x 6 Rounds:

3-3-2-2-1-1: Power Cleans

Aim to build to moderate loads, but not full max efforts. Between 70-85%.

Record last set

2: Metcon (AMRAP – Rounds and Reps)

OPEN & PERFORMANCE – Rx+

AMRAP 20:

25/18 Calorie Row

50 Double Unders

3 Rounds of “The Chief”

1 Round of “The Chief”:

3 Power Cleans (135/95)

6 Pushups

9 Air Squats

FITNESS – Rx

AMRAP 20:

25/18 Calorie Row

75 Single Unders

3 Rounds of “The Chief”

1 Round of “The Chief”:

3 Power Cleans (95/65)

6 Pushups

9 Air Squats