CrossFit Empirical – CrossFit

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1: Metcon (No Measure)

Gymnastics Conditioning

15 Strict HSPU

rest 1 min

12 Strict HSPU

rest :45

9 Strict HSPU

rest :30

9 Strict HSPU

rest :15

6 Strict HSPU

2: Metcon (Time)

OPEN & PERFORMANCE – Rx+

80 Double Unders

80 Air Squats

800 Meter Run

400 Meter MB Run (20/14)

40 Kettlebell Swings (70/53)

40/30 Calorie Bike

FITNESS – Rx

160 Single Unders

80 Air Squats

800 Meter Run

400 Meter MB Run (14/10)

40 Kettlebell Swings (53/35)

40/30 Calorie Bike
For busier classes, stagger athletes, so they can use the bike. If not, 500 Meter Row.