CrossFit Empirical – CrossFit
1: Metcon (Time)
OPEN & PERFORMANCE – Rx+
Teams of 2:
2001 Meter Row “Buy-in”
9 Rope Climbs
11 Bear Complexes 135/95
2977 Meter Row “Cash Out”
FITNESS – Rx
Bear Complex = Power Clean, Front Squat, Push Jerk, Back Squat, Push Jerk (Back Rack)
Note: If you are not comfortable bringing the bar from overhead to the back rack, complete the following:
PC, FS, PJ, FS, PJ
In this complex, stand up the power clean fully before starting the squat. Finish both squats in full (stand to extension) before moving into the push jerk. Today we are to complete each movement in full before moving onto the next, as opposed to blending the movements together (such as a squat clean).
Today is the day that we honor the fallen.
The 2001 meter row represents the year. The 4 rounds represents the four planes. The 9 rope climbs represents the month. The 11 Bear complexes represent the day. The 2977 meter row represents the lives lost.