CrossFit Empirical – Competitors Work/Extra Work

1: clean complex (build to a heavy clean complex)

3-Position Power Clean + Split Jerk

2: Metcon (Time)

3 Rounds:

10 Clean and Jerks (135/95)

400 Meter Run

3: Metcon (No Measure)

Not For Time:

40 GHD Sit-Ups

40 AbMat Sit-Ups

20 GHD Sit-Ups

20 ABMat Sit-Ups