CrossFit Empirical – CrossFit

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1: Metcon (No Measure)

Gymnastics Conditioning:

15 Strict Handstand Push-ups

rest 1 min

12 Strict Handstand Push-ups

rest :45

9 Strict Handstand Push-ups

rest :30

6 Strict Handstand Push-ups

rest :15

6 Strict Handstand Push-ups

2: Metcon (Time)

OPEN – PERFORMANCE – FITNESS

Every 3:00min for 7 Rounds:

400 Meter Run

12 Toes to Bar
*Score slowest run

*In order to hit the sweet spot of intensity on this one, wherever athletes are at 2:20 on the first round will be their target number for the remaining rounds. If they get to 8 toes to bar at the 2:20, their goal for the remainder of the workout will be to maintain that number.