CrossFit Empirical – Competitors Work/Extra Work

2: Metcon (No Measure)

Conditioning

8 Rounds

:20 Seconds Back Squats (45/35)

:10 Seconds Rest

:20 Seconds Double Unders

:10 Seconds Rest

Rest 3:00

8 Rounds

:20 Seconds Dumbbell Snatches (50/35)

:10 Seconds Rest

:20 Seconds Kipping Handstand Push-ups

:10 Seconds Rest

Rest 3:00

8 Rounds:

:20 Seconds Calorie Row

:10 Seconds Rest