CrossFit Empirical – CrossFit

2: Overhead Squat (Build to a Heavy Set of 10)

3: Metcon (AMRAP – Rounds and Reps)

OPEN & PERFORMANCE – Rx+

AMRAP 18:

18/12 Calorie Bike

15 Wallballs (20/14)

12 Dumbbell Snatches (50/35)

9 Toes to Bar

FITNESS – Rx

AMRAP 18:

18/12 Calorie Bike

15 Wallballs (14/10)

12 Dumbbell Snatches (35/20)

9 Toes to Bar
Longer AMRAP chipper today. In order to hit the desired stimulus of constant movement for 18 minutes, weight on the wallball and dumbbell should be something that athletes are capable of completing in 1-2 sets each round. Also looking to pick a variation for toes to bar that athletes can find a consistent rhythm with, again completing in a maximum of 2 rounds. If unable to Schwinn Bike, 18/12 Calorie Row