CrossFit Empirical – Competitors Work/Extra Work

3: Metcon (AMRAP – Rounds and Reps)

Gymnastic Conditioning

AMRAP 4:

1-2-3-4-5-6-7-8…

Unbroken Chest to Bar Pull-ups

Climbing as High as Possible

4: Metcon (No Measure)

3×8 Glute Ham Raise

3×10 Hip and Back Extensions

3×12 Barbell Bench Press

3×16 Close Grip Dumbbell Floor Presses

3x Max Effort L-Sit hold

Rest 1 Minute Between Each