CrossFit Empirical – Empirical Unloaded

1: Metcon (No Measure)

4 rounds:

100m Sled Push, immediately into 200m Run

then,

4 rounds:

12 KB High Elbows

12 Push-ups

12 Bent Over Rows

into..

Accumulate 3min in Hollow Hold

*every time you break do 10 abmat sit-ups