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CrossFit Empirical – Competitors Work/Extra Work

1: Hang Clean

Olympic Cycling

On the 1:30 x 7 Rounds:

1 High Hang Squat Clean (pockets)

1 Hang Squat Clean

1 Front Squat

2: Paused Front Squat

Pausing Front Squat + Split Jerk

5 Sets, resting as needed between:

1 Pausing Front Squat (5s in bottom)

1 Split Jerk