Select Page

CrossFit Empirical – Competitors Work/Extra Work

1: Close Grip Overhead Squat (Build to a Moderate set of 3)

2: Pausing Overhead Squat (2 Reps x 30 Second Holds)

With 75% of Close Grip Overhead Squat Load

4: Metcon (No Measure)

Running

5-4-3-2-1:

Minutes For Distance

Rest Half the Time Between Rounds