CrossFit Empirical – CrossFit

3: Deadlift

4 Sets of 15:

Unbroken Deadlifts (225/155)

Rest as little as needed between rounds. Compare to last week’s 3×20.

1: Metcon (Time)

OPEN & PERFORMANCE – Rx+

3 Rounds:

10 Front Squats (185/135)

20 Chest to Bar Pull-Ups

50 Double Unders

FITNESS – Rx

3 Rounds:

10 Front Squats (135/95)

20 Pull-Ups

100 Single Unders
The weight on the barbell should be heavier, but something that athletes could complete in 1-2 sets each round.

In order to get the proper stimulus, the pull-up and jump rope variations should be something that could be completed in no more than 4 sets each round.