CrossFit Empirical – CrossFit

2: Metcon (No Measure)

Power Snatch

On the Minute x 9:

1 Snatch Pull

1 Low Hang Power Snatch

3: Metcon (Time)

OPEN & PERFORMANCE: Rx+

For Time:

200 Double Unders

1,500 Meter Row

100 Wallballs (20/14)

50/35 Calorie Bike

FITNESS: Rx

For Time:

400 Single Unders

1,500 Meter Row

100 Wallballs (14/10)

50/35 Calorie Bike
Longer chipper workout today. Athletes will move through each movement in order, choosing a weight on the medicine ball that they are capable of completing 30+ wallballs unbroken when fresh. Stagger by 5-6 minutes if short on machines. If unable to Bike, complete one of the following:

50/35 10 Meter Shuttle Runs

35/25 Calorie Row