CrossFit Empirical – Competitors Work/Extra Work
1: Metcon (No Measure)
Deadlift + Strict Handstand Push-ups
Minutes 0-5: Romanian Deadlift (Build to Moderate Set of 5)
Minutes 5-10: Sumo Deadlift (Build to a Moderate Set of 3)
Minutes 10-15: Conventional Deadlift (Build to a Heavy Set of 1)
After each deadlift set, complete 1 set of Strict Handstand Push-ups, at 25% of your best set.
2: Metcon (Time)
On the 4:00 x 4 Sets:
100′ Walking Lunge
15 Deadlifts (185/135)
15/10 Calorie Assault Bike
3: Metcon (AMRAP – Reps)
Max Effort Bodyweight Bench Press
Max Effort Push-ups
Rest as needed following push-ups.