CrossFit Empirical – CrossFit

1: Overhead Squat (4 sets of 4 @65%)

2: Metcon (AMRAP – Rounds and Reps)

OPEN-RX+

AMRAP 18:

200 Meter Run

16/12 Calorie Row

12 Chest to Bar Pull-Ups

8 Alternating Dumbbell Snatches (70/50)

PERFORMANCE-RX

AMRAP 18:

200 Meter Run

16/12 Calorie Row

12 Pull-Ups

8 Alternating Dumbbell Snatches (50/35)

FITNESS-Scaled

AMRAP 18:

200 Meter Run

16/12 Calorie Row

12 Pull-Ups

8 Alternating Dumbbell Snatches (35/25)
For today’s workout, athletes should choose a pull-up variation and dumbbell snatch that they could complete at least 15+ repetitions unbroken when fresh. Within the workout, these should be completed in no more than two sets. If unable to run, complete one of the following:

20/14 Calorie Schwinn Bike