CrossFit Empirical – Empirical Unloaded

1: Metcon (No Measure)

3 rounds

4 x 100m Sprints

– 30sec rest between Sprints

– 2min rest between Rounds

2: Metcon (Time)

5 Rounds:

27 Air Squats

21/15 Calorie Schwinn Bike

15 Kettlebell Swings (53/35)
If unable to Schwinn Bike, complete a 15/12 Calorie Row

3: Metcon (No Measure)

Core:

15 Abmat Sit-Ups

20 Supermans

25 Flutter Kicks