CrossFit Empirical – Empirical Unloaded

1: Metcon (No Measure)

Tabata Row (sprints)

2: Metcon (No Measure)

4 rounds:

30sec Side Step Beast

60sec KB/DB Push Press

90sec 5 Loaded Push-ups + 5 Bent Over Rows + 5 Squat Jumps

2min Rest

3: Metcon (No Measure)

Tabata abs

KB standing side crunches

KB Russian Twist
– Each Interval alternate movement

– If KB is to heavy for the twists, use a DB or Medball