CrossFit Empirical – Empirical Unloaded

1: Metcon (No Measure)

3 rounds:

20sec Squat Jacks

20sec Rotating In & Out Tucks

20sec Rest

1 min rest

3 rounds:

20sec Ball Star

20sec Jumping Plank to High Knees

20sec Rest

1min rest

3 rounds:

20sec Jumping Jacks

20sec Abmat Sit-up (arms above head)

20sec Rest

2: Metcon (No Measure)

Circuit 1: 30sec rest in b/t

20 Sumo DL to OH Press

20 Side Lunge to OH Press

20 Side Lunge w/Single arm press on opposite side

20 Burpee to Front Raise

20 Reverse Lunge to Squat

Circuit 2: 30sec on/15sec off

Jump Rope


1min Side Crossbody Twist

Squat to Squat Jump Switch