CrossFit Empirical – Competitors Work/Extra Work

1: Metcon (AMRAP – Rounds and Reps)

Strict Gymnastics

AMRAP 5 at Each (10 Minutes Total):

1st AMRAP: 3 Strict Chest to Bar Pull-Ups + 5 Strict Handstand Push-ups

2nd AMRAP: 5 Strict Ring Dips + 7 Horizontal Ring Rows

3: Metcon (No Measure)

Bike Conditioning

10 Sets, Not For Score:

45 Seconds Easy

15 Seconds Fast