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CrossFit Empirical – Competitors Work/Extra Work

2: Bench Press (Building to a “heavy” set.)

Tempo Barbell Bench Press

Tempo is a 5 second lowering phase, and a one second pause with chest contact.

4: Metcon (No Measure)

Midline

Not for Time:

30 GHD Sit-Ups

40 Hollow Rocks

50 AbMat Sit-Ups