CrossFit Empirical – CrossFit

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3: Front Squat (Work to a Heavy Single)

4: Metcon (Time)

OPEN – Rx+

800 Meter Run

30/21 Calorie Row

25 Burpees

20 Clean & Jerks (115/80)

PERFORMANCE & FITNESS – Rx

800 Meter Run

30/21 Calorie Row

25 Burpees

20 Clean & Jerks (95/65)
Short Chipper today. Picking a weight on the barbell that athletes could do 12+ repetitions unbroken when completely fresh. Within the workout, strategy may call for fast singles or short sets, but want it to be a weight that could be cycled if necessary.