Barbell

Barbell

XS CrossFit – General CrossFit

Metcon

1 Power Clean + 1 Hang Squat Clean (8X1(complex))

Warm up to 80% of your 1RM clean. Reduce weight to 65-75% for complex. Attempt to perform all sets at the same weight. Take a minimum of 90 seconds rest between each set.

Romanian Deadlift (3X3)

From the rack (mid thigh). 1 small step out from the rig. With straight, but soft, knees lower the weight down the legs, maintaining a rigid back, until hamstrings are completely loaded then return to finished Deadlift position.
All sets at 50-60% of 1RM Deadlift.

Strict Pull-ups (2X max sets)

Two sets of max rep pull-ups. If you have more than 10 strict pull-ups, add weight. Enter total reps. Enter weight in comments.

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