CrossFit Empirical – CrossFit

1: Front Squat (Heavy Set of 2)

2: Metcon (AMRAP – Rounds and Reps)

OPEN & PERFORMANCE – Rx+

Teams of 3

AMRAP 20:

7 Kettlebell Swings (70/53)

10/7 Calorie Bike

7 Burpees

FITNESS – Rx

Teams of 3

AMRAP 20:

7 Kettlebell Swings (53/35)

10/7 Calorie Bike

7 Burpees

Teammates complete full rounds, then switch.
In this team workout, partners will complete a full round of 7 Kettlebell Swings, 10/7 Calorie Schwinn Bike, and 7 Regular Burpees. Once the burpees are completed, the next partner can begin their round. Rounds will be counted every time someone finishes the burpees. Weight on the kettlebell should be challenging, but something that athletes can complete unbroken on every round. Having multiple kettlebells per team is absolutely ok. If unable to Schwinn Bike, complete one of the following:

7/5 Calorie Row

7 Box Jump Overs