CrossFit Empirical – Competitors Work/Extra Work

1: Metcon (AMRAP – Rounds and Reps)

Conditioning

Teams of 3

AMRAP 20:

7 Alternating Dumbbell Snatches (70/53)

10/7 Calorie Row

7 Burpees over Barbell

Full rounds, then switch.

2: Hang Snatch

Hang Squat Snatch

On the 2:00 x 7:

10 Chest to Bar Pull-Ups + 3 Hang Squat Snatches

Build progressively on the snatch