Friday, September 7th, 2018

Friday, September 7th, 2018

XS CrossFit – General CrossFit

Weightlifting

Back Squat (5-5-5-3-1+)

-5 @ 60% OF 1RM BS

-5 @ 70%

-5 @ 80%

-3 @ 85%

-1+ @ 90%

These should be 5 working sets, so warm up appropriately before first set of 5 @ 70%. On fifth and final set go for max reps at 90% of 1-rep-max back squat.

Metcon

Metcon (Calories)

E.M.O.M.

4 ROUNDS OF:

MIN 1: 16 DB snatch, alt. arms (50/35#)

MIN 2: 16 abmat sit-ups

MIN 3: MAX Calories on AAB

MIN 4: REST
Score is LOWEST round of the 4 max effort AAB calories.

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