CrossFit Empirical – CrossFit

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1: Metcon (AMRAP – Rounds and Reps)

OPEN – Rx+

AMRAP 15:

60 Double Unders

150’ Walking Lunge

15 Deadlifts (225/155)

PERFORMANCE – Rx

AMRAP 15:

60 Double Unders

150’ Walking Lunge

15 Deadlifts (185/135)

FITNESS – Scaled

AMRAP 15:

120 Single Unders

150’ Walking Lunge

15 Deadlifts (155/105)
Looking to have a weight on the barbell that athletes could do 20+ repetitions unbroken when completely fresh. Walking lunges are to be performed with bodyweight only.

Double Under substitutions:

Drop Reps to 30

1 Minute Double Under Practice

120 Single Unders