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CrossFit Empirical – Competitors Work/Extra Work

3: Metcon (No Measure)

Body Armor (A)

3 Sets:

50% of Max Ring Muscle-Ups

50′ Dumbbell Overhead Lunge (changing 25′)

Rest 2:00 between sets.

Body Armor (B)

3 Rounds, Not for Time:

21 GHD Sit-Ups

15 Dumbbell Bench Press

9 Strict CTB Pull-Ups