CrossFit Empirical – CrossFit

1: Front Squat

Stamina Squatting

Alternating On the Minute x 12 (6 Rounds):

Odd Minutes: 3 Front Squats

Even Minutes: 6 Back Squats

Barbell Loaded at 67% of 1RM Front Squat For Both Lifts

3: Metcon (Calories)

OPEN & PERFORMANCE – Rx+

AMRAP 3

21 Overhead Squats (95/65)

21 Burpees Over the Erg

Max Cal Row

Rest 3:00

AMRAP 3

18 Overhead Squats (115/80)

18 Burpees Over the Erg

Max Cal Row

Rest 3:00

AMRAP 3

15 Overhead Squats (135/95)

15 Burpees Over the Erg

Max Cal Row

Rest 3:00

AMRAP 3

12 Overhead Squats (155/105)

12 Burpees Over the Erg

Max Cal Row

FITNESS – Rx

Overhead Squats (55/35)

Overhead Squats (65/45)

Overhead Squats (75/55)

Overhead Squats (95/65)