CrossFit Empirical – CrossFit

1: Deadlift

On the 2:00 x 6 Sets:

Set #1+3+5 – 3 Reps

Sets #2+4+6 – 1 Reps

Off the clock upon finishing:

1 Set of 10 Reps

*build to a Heavy 1, then drop 50% for 10

3: Metcon (AMRAP – Reps)

OPEN – PERFORMANCE – FITNESS

5 Rounds

AMRAP 4:

30/20 Calorie Row

30/20 Calorie Bike

AMRAP 10 Meter Shuttles

4 Minutes Rest Between Rounds
Same calories on Assault