CrossFit Empirical – Competitors Work/Extra Work

1: Metcon (Time)

Gymnastic Conditioning

For Time:

100 Double Unders

10 Ring Muscle-Ups

80 Double Unders

8 Ring Muscle-Ups

60 Double Unders

6 Ring Muscle-Ups

40 Double Unders

4 Ring Muscle-Ups

20 Double Unders

2 Ring Muscle-Ups

2: Metcon (AMRAP – Rounds and Reps)

AMRAP 18:

200 Meter Run

16/12 Calorie Row

12 Chest to Bar Pull-Ups

8 Dumbbell Snatches (70/50)

3: Metcon (No Measure)

5 Sets:

2 Minute Light Bike (Recovery Pace)

20 GHD Sit-Ups