CrossFit Empirical – Competitors Work/Extra Work

1: Metcon (AMRAP – Reps)

Strict Handstand Pushups

3 Rounds:

35% of Max Unbroken Strict HSPU

25% of Max Unbroken Strict HSPU

15% of Max Unbroken Strict HSPU
*Rest as little as needed between unbroken sets,

and rest 2:00 between rounds.

3: Metcon (Calories)

Row Conditioning

On the Minute x 6: 40 seconds on / 20 off

Rest 1:00

On the Minute x 4: 40 seconds on / 20 off

Rest 1:00

On the Minute x 2: 40 seconds on / 20 off
*On calories. First time for Open athletes.