CrossFit Empirical – CrossFit

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1: Metcon (Time)

OPEN – PERFORMANCE – FITNESS

For Time:

15-12-9-6-3

Strict Ring Dips

Strict Pull-ups

200 Meter Run*

*Following each round
Movement Substitutions:

Banded Ring Dips

Stationary Dips

Banded Stationary Dips

Jump to Support on Rings (control down)

Push-ups

….

Banded Strict Pull-ups

Ring Rows