Thursday, January 11th, 2018

Thursday, January 11th, 2018

XS CrossFit – General CrossFit

Strength

Metcon (No Measure)

EMOM for 10 min:

ODD MIN: 5 deadlift @70-75%

EVEN MIN: 5 ring dips

Metcon

Slam ball demo and standards:

https://www.youtube.com/watch?v=7gLEmS4nwi0

Metcon (Time)

10! reps for time:

-Slam balls (40/30)

-Abmat sit-ups
10, 9, 8, 7…etc.

Remember to drop and catch the ball on the first bounce for reps to count.

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