CrossFit Empirical – Competitors Work/Extra Work

1.: Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

2.: Metcon (No Measure)

3 Giant Sets:

10 Dumbbell Bench Press

15 Romanian Deadlifts

20 Close Grip Pushups

25 Weighted Hip Extensions (25/15)

Rest 2:00
Athletes choice on weight, but aim for straight sets. You may build in weight over the rounds.