CrossFit Empirical – CrossFit

1.: Metcon (Time)

18.3

OPEN & PERFORMANCE- Rx

2 rounds for time of:

100 double-unders

20 overhead squats (115/80)

100 double-unders

12 ring muscle-ups

100 double-unders

20 dumbbell snatches (50/35)

100 double-unders

12 bar muscle-ups

FITNESS- scaled

2 rounds for time of:

100 single-unders

20 overhead squats (45/35)

100 single-unders

12 chin-over-bar pull-ups

100 single-unders

20 dumbbell snatches (35/20)

100 single-unders

12 chin-over-bar pull-ups

Time cap: 14 minutes