CrossFit Empirical – CrossFit

1: Metcon (Weight)

5 Supersets:

10 Barbell Bench Press

10 Romanian Deadlifts

Rest 2 Minutes Between
Athlete’s choice on loading, and free to build across the five rounds. Intentions are that each set is completed unbroken.

3: Metcon (AMRAP – Reps)

OPEN & PERFORMANCE – Rx+

5 Rounds:

1 Minute Wallballs (20/14)

1 Minute Dumbbell Snatches (50/35)

1 Minute Calorie Bike

1 Minute Rest

FITNESS – Rx

5 Rounds:

1 Minute Wallballs (14/10)

1 Minute Dumbbell Snatches (35/26KB)

1 Minute Calorie Bike

1 Minute Rest