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CrossFit Empirical – CrossFit

1: Deadlift

On the 2:00 x 6 Sets:

Set #1 – 3 Deadlifts

Set #2 – 1 Deadlift

Set #3 – 3 Deadlifts

Set #4 – 1 Deadlift

Set #5 – 3 Deadlifts

Set #6 – 1 Deadlift

Week 3, with the aim being to increase slightly on all lifts.

Record last set

3: Metcon (AMRAP – Rounds and Reps)

OPEN & PERFORMANCE – Rx+

AMRAP 18:

30/21 Calorie Bike

15 Strict Pull-ups

15 Dumbbell Deadlifts (50’s/35’s)

15 Dumbbell Front Squats (50’s/35’s)

FITNESS – Rx

AMRAP 18:

30/21 Calorie Bike

15 Strict Pull-ups

15 Dumbbell Deadlifts (35’s/26’sKB)

15 Dumbbell Front Squats (35’s/26’sKB)