CrossFit Empirical – CrossFit

1: Hang Power Clean (Build to a Heavy Single)

2: Metcon (Time)

OPEN & PERFORMANCE – Rx+

For Time:

21 Hang Power Cleans (135/95)

21 Lateral Barbell Burpees

100 Double Unders

15 Hang Power Cleans (135/95)

15 Lateral Barbell Burpees

75 Double Unders

9 Hang Power Cleans (135/95)

9 Lateral Barbell Burpees

50 Double Unders

FITNESS – Rx

For Time:

21 Hang Power Cleans (95/65)

21 Burpees

200 Single Unders

15 Hang Power Cleans (95/65)

15 Burpees

150 Single Unders

9 Hang Power Cleans (95/65)

9 Burpees

100 Single Unders
Stimulus wise, we are looking for a barbell load that we are confident we could complete 21+ unbroken repetitions, when fresh.