CrossFit Empirical – CrossFit

1: Paused Front Squat

1 Rep On the Minute x 10

2 Second Pause in Bottom

2: Elizabeth (Time)

OPEN – Rx+

“Elizabeth”

21-15-9:

Squat Cleans (135/95)

Ring Dips

PERFORMANCE – Rx

“Elizabeth”

21-15-9:

Squat Cleans (135/95)

42-30-18

Push-ups

FITNESS – Scaled

“Elizabeth”

21-15-9:

Squat Cleans (95/65)

Burpees
In this CrossFit benchmark workout, looking for athletes to choose a weight on the bar that they are capable of completing 10+ repetitions unbroken when fresh. On the ring dips, athletes should choose a variation that they are capable of completing 7-10 repetitions if they had to. Reducing the reps, adding a band, or putting dumbbells on boxes are just a few of the options provided in movement substitutions.