CrossFit Empirical – Competitors Work/Extra Work

1: Paused Back Squat

Back Pause Squat

7 Sets:

1 Pausing Repetition (3s in bottom)

Sets #1+2 – 70%

Sets #3+4 – 73%

Sets #5+6+7 – 76%

2: Metcon (No Measure)

“On The 2:00” x 3 Rounds (18:00):

A) 15/12 Calorie Row, 7 Power Snatches, 7 Overhead Squats

B) 15/12 Calorie Row, 15 GHD Sit-Ups

C) 15/12 Calorie Row, 7 Thrusters, 7 CTB Pull-Ups

Barbell – 95/65