CrossFit Empirical – Competitors Work/Extra Work

1: Handstand Push-ups

Strict Handstand Push-ups

15 Strict Handstand Push-ups

1:00 Rest

13 Strict Handstand Push-ups

:45 Seconds Rest

11 Strict Handstand Push-ups

:30 Seconds Rest

9 Strict Handstand Push-ups

:15 Seconds Rest

7 Strict Handstand Push-ups

2: Metcon (Time)

Conditioning

5 Rounds:

10 Power Cleans (135/95)

10 Barbell Facing Burpees

3: Metcon (No Measure)

Midline

Not for Time:

30 Strict Toes to Bar

40 GHD Sit-Ups

50 Abmat Sit-Ups