CrossFit Empirical – CrossFit

2: Deadlift (9 Sets of 3)

9 Sets Total:

3 Sets at 70%

3 Sets at 75%

3 Sets at 80%

15 AbMat Sit-Ups After Each Set

Not meant to be towards max effort, and intended to be short breaks b/t sets. If able, complete as touch and go repetitions throughout.

3: Metcon (AMRAP – Reps)

OPEN – PERFORMANCE – FITNESS

Teams of 3

3 Rounds:

4 Minute Row for Calories

3 Minute Bike for Calories

2 Minute Burpees Over Rower