CrossFit Empirical – CrossFit

1: Metcon (AMRAP – Rounds and Reps)

OPEN – Rx+

AMRAP 20:

2 Bar Muscle-ups

4 Strict Handstand Push-ups

8 Dumbbell Hang Squat Cleans (50’s/35’s)

PERFORMANCE – Rx

AMRAP 20:

7 Chest to Bar Pull-ups

7 Dumbbell Push Press (50’s/35’s)

7 Dumbbell Hang Squat Cleans (50’s/35’s)

FITNESS – Scaled

AMRAP 20:

7 Pull-ups

7 Dumbbell Push Press (35’s/20’s)

7 Dumbbell Front Squats (35’s/20’s)
Playing around with some higher skill movements in today’s workout. That being said, for athletes with no goals of competing in the sport of CrossFit, we will provide a similar option that will allow them to get a similar stimulus. If performing this version of the workout, athletes should be able to perform each station in 1 set, or 2 sets maximum.

Substitute DB’s for KB’s or BB