CrossFit Empirical – CrossFit

1: Clean and Jerk

Alternating On the Minute x 10 (5 Rounds):

Even Minutes – 3-Position Squat Clean

Odd Minutes – 2 Push Jerks + 1 Split Jerk

The loadings are intended to be on the lighter side to focus on positions and technique.

Rd1 60% of 1RM

Rd2 63%

Rd3 66%

Rd4 70%

Rd5 70%

*Record 70%

2: Metcon (Time)

OPEN – PERFORMANCE – FITNESS

3 Rounds:

500 Meter Row

400 Meter Run