CrossFit Empirical – Competitors Work/Extra Work

1.: Deadlift

Build to a Heavy Set of 2

Followed By…

3 Sets of 7 @ 80% of the above load.

2.: Metcon (Time)

For Time:

1,000 Meter Row

30 Deadlifts (225/155)

50 Barbell-Facing Burpees

3.: Metcon (No Measure)

Not For Time:

21-18-15-12-9

GHD Sit-Ups

:15 Second L-Sit Hold after each set