CrossFit Empirical – Competitors Work/Extra Work

1: Metcon (AMRAP – Reps)

Ring Muscle-Ups

3 Rounds:

35% of Max Unbroken Muscle-ups

25% of Max Unbroken Muscle-ups

15% of Max Unbroken Muscle-ups
*Rest as little as needed between unbroken sets,

and rest 2:00 between rounds.

3: Metcon (No Measure)

Squat Snatch

On the Minute x 12 (3 Rounds)

Minute 1 – 3 Reps @ 72%

Minute 2 – 2 Reps @ 77%

Minute 3 – 1 Rep @ 82%

Minute 4 – Rest

4: Back Squat

2 Rounds:

7 Reps @ 74%

5 Reps @ 78%

3 Reps @ 82%

Rest 2:00 between each set of squats

Record 82%