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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)

3 Sets:

Max Effort Bodyweight Bench Press

Directly into…

Max Effort Push-ups

Rest as needed following push-ups.