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CrossFit Empirical – CrossFit

1: Metcon (AMRAP – Rounds and Reps)

OPEN-PERFORMANCE-FITNESS

0:00 – 10:00

AMRAP 10

10 Plate Curl to Press

10 Air Squats

150 Meter Run or 15/9 Cal Machine

12:00 – 22:00

AMRAP 10

10 Push-Ups

5/5 Plate Reverse Lunges

10 Hollow Rocks

24:00 – 32:00

AMRAP 8

100m Plate Run or 10/7 Calorie Machine

10 Plate Squats

20 Mountain Climbers

34:00 – 40:00

AMRAP 6

100m Run or 10/7 Calorie Machine

12 Burpees