CrossFit Empirical – CrossFit

2: Deadlift (Heavy Set of 10)

As always, “heavy” does not mean 10RM and prioritizes sound movement over weight on the barbell.

3: Metcon (Time)

OPEN & PERFORMANCE – Rx+

3 Rounds:

20 Deadlifts (155/105)

20/14 Calorie Bike

20 Hang Dumbbell Reverse Lunges (50’s/35’s)

20/14 Calorie Bike

FITNESS – Rx

3 Rounds:

20 Deadlifts (115/80)

20/14 Calorie Bike

20 Hang Dumbbell Reverse Lunges (35’s/26’s KB)

20/14 Calorie Bike
The weight on the deadlift and the dumbbells within the workout should be relatively light, something that athletes could move for 25+ unbroken repetitions when fresh.

The dumbbell reverse lunges are completed in place with the weight by the side. 20 total alternating repetitions or 10 each leg.

If short on bikes, stagger by 1 minute to prevent backup at the machines.