CrossFit Empirical – CrossFit

1: clean complex

Build to a Heavy Complex

3-Position Power Clean + Split Jerk

2: Metcon (Time)


3 Rounds For Time:

10 Clean and Jerks (135/95)

400 Meter Run


clean and jerks(95/65)
The three positions are from the pockets, one inch above the knee, and the floor. While the split jerk will be used in the complex, push jerks will likely be the best option. The clean and jerks within the metcon should be a weight that athletes could complete 10+ unbroken repetitions when fresh. If unable to run, complete one of the following:

500 Meter Row

40/28 Calorie Schwinn