CrossFit Empirical – CrossFit

1: Tempo Back Squat

Climbing to a moderate load. 5 second negative, 1 second pause in bottom.

2: Metcon (AMRAP – Rounds and Reps)

OPEN & PERFORMANCE – Rx+

AMRAP 20:

30 Overhead Squats (95/65)

30 Box Jumps (24/20)

30 Toes to Bar

30/21 Calorie Row

FITNESS – Rx

AMRAP 20:

30 Overhead Squats (65/45)

30 Box Jumps (24/20)

30 Toes to Bar

30/21 Calorie Row