9.16.17

CrossFit Empirical – CrossFit

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2: Metcon (AMRAP – Rounds and Reps)

OPEN – PEFORMANCE – FITNESS

AMRAP 9:

9 Kettlebell Swings (53/35)

9 Burpees

9 Kettlebell Swings (53/35)

9 Box Jumps (24/20)

3: Metcon (No Measure)

Core:

5min abs
Every 30sec switch to a different movement

9.15.17

CrossFit Empirical – CrossFit

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3: Front Squat (75%/5)5)

4: Metcon (Time)

OPEN – Rx+

21-15-9

Squat Snatch (95/65)

Chest to Bar Pull-ups

PERFORMANCE – Rx

15-12-9

Power Snatch (95/65)

Overhead Squats (95/65)

Chest to Bar Pull-ups

FITNESS – Scaled

15-12-9

Power Snatch (75/55)

Overhead Squats (75/55)

Pull-ups

9.14.17

CrossFit Empirical – CrossFit

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1: Metcon (Time)

OPEN – PERFORMANCE – FITNESS

Teams of 2:

Row 2k

1 Mile MB Run (20/14)

Row 2k
One partner will work at a time, breaking up the work on the row and the medball however they see fit.