CrossFit Empirical – CrossFit

4: Back Squat

On the Minute x 5:

5 Back Squats – 72%

2: Metcon (Time)



30 Pull-ups

50 Thrusters (45/35)

1,000 Meter Row
Performing the benchmark workout “Jackie” backwards, hence the name “Eikcaj”. Although the barbells are empty, we want this to be a weight that athletes could complete in no more than 3 sets. Using a training bar or adding a little extra weight to a training bar could provide the right stimulus for some athletes.