CrossFit Empirical – Competitors Work/Extra Work

1: Muscle-ups

Ring Muscle-Ups

AMRAP 1:00

Ring Muscle-Ups

*Benchmark Test. Does not need to be unbroken.

2: Metcon (Time)

Conditioning

30 Chest to Bar Pull-Ups

50 Thrusters (65/45)

70/50 Calorie Row

3: Snatch

Pausing Snatch

1 Second Pause at Knee

2×2 – 70%

2×2 – 74%

2×2 – 78%