CrossFit Empirical – Competitors Work/Extra Work

1: Metcon (AMRAP – Reps)

Strict Handstand Push-ups

Alternating On the Minute x 8

Odd Minutes – 50 Double Unders

Even Minutes – :30 Seconds Max Strict Handstand Push-ups

4: Metcon (No Measure)

Midline

Not For Time:

27-21-15-9

GHD Sit-Ups

Empty Barbell Good Mornings