CrossFit Empirical – Competitors Work/Extra Work

1: Metcon (No Measure)

Kipping Handstand Pushups

5 Rounds:

60 Seconds Light Row

40% of Max Kipping Handstand Push-ups

2: Metcon (No Measure)

Clean and Jerk

On the Minute x 9 (3 Rounds) –

Hang Squat Clean + Squat Clean + Split Jerk

Minute 1 – 73%

Minute 2 – 78%

Minute 3 – 83%

Rest 2:00

On the Minute x 3 (1 Round)

Squat Clean + Split Jerk

84 – 86 – 88%

4: Metcon (AMRAP – Rounds and Reps)

Teams of 2

AMRAP 20:

9 Calorie Assault Bike

12 Calorie Row

9 Kettlebell Swings (70/53)

*Partners complete full rounds