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CrossFit Empirical – CrossFit

1: Snatch

On the 1:30 x 5 Sets:

3-Position Squat Snatch (High Hang, Hang, Floor)

Sets: 60, 63, 66, 69, 72%

*Beginners stay in Power position

2: Metcon (AMRAP – Rounds and Reps)

OPEN – Rx+

AMRAP 15:

25 Double Unders

5 Power Snatches (135/95)

25 Double Unders

5 Bar Muscle-ups

PERFORMANCE – Rx

AMRAP 15:

25 Double Unders

5 Power Snatches (135/95)

25 Double Unders

10 Strict Pull-ups

FITNESS – Scaled

AMRAP 15:

40 Single Unders

5 Power Snatches (95/65)

40 Single Unders

10 Strict Pull-ups