CrossFit Empirical – Competitors Work/Extra Work

1.Alt: Metcon (AMRAP – Reps)

Alternating On the Minute x 12 (6 Rounds):

Odd Minutes – 50 Double Unders

Even Minutes – Max Strict Handstand Push-ups
Will be repeating same benchmark next week. Modify Double Unders to number you can achieve in 50 Seconds or less.

2.: Back Squat

10 Reps @ 70%

8 Reps @ 73%

6 Reps @ 77%

4 Reps @ 81%

2 Reps @ 86%

Rest 2:00 between sets.

score last set

3.: Metcon (AMRAP – Reps)

Alternating On the Minute x 14 (7 Rounds):

Odd – 15/12 Calorie Assault Bike

Even – :30 Seconds Max Medicine Ball Squat Cleans (20/14)