CrossFit Empirical – Competitors Work/Extra Work

1: Metcon (AMRAP – Reps)

Ring Muscle-Ups

AMRAP 5:

25 Double Unders, 1 Ring Muscle-ups

25 Double Unders, 2 Ring Muscle-ups

25 Double Unders, 3 Ring Muscle-ups

….

Continue to Climb by 1 Ring Muscle-up

3: Metcon (Time)

Midline Conditioning

For Time:

100 Calorie Bike

Every 2:00 (Including the 0:00) – 12 GHD Sit-ups