CrossFit Empirical – Competitors Work/Extra Work

1: Metcon (AMRAP – Reps)

1. Gymnastic Conditioning

Repeat from last week. Aim to beat previous scores.

AMRAP 3:

Max Unbroken Complex of:

2 Strict Handstand Push-ups + 3 Kipping Handstand Push-ups

Rest 1 Minute

AMRAP 3:

Max Unbroken Complex of…

1 Strict Handstand Push-ups + 4 Kipping Handstand Push-ups

Must come off wall after each completed set.

2: Deadlift (build a heavy set of 3 )

3: Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

60 Double Unders

30 Wallballs (20/14)

15 Deadlifts (245/165)