CrossFit Empirical – Competitors Work/Extra Work

1: Muscle-ups

Ring Muscle-Up Practice

On the 3:00, 6:00, 9:00 and 12:00:

15/12 Calorie Row

40 Double-Unders

35-40% of Max Ring Muscle-Ups

Time remaining after each set is rest.

4: Metcon (No Measure)

Recovery Bike

15:00 Recovery Effort

Not for time or intensity – conversational recovery pace.