Monday, October 8th, 2018

Monday, October 8th, 2018

XS CrossFit – General CrossFit

Warm-up

3X, Not for time:

-10 single arm DB press (5L/5R)

-10 DB hang squat clean (5/5)

-10 DB bent-over row (5/5)

Weightlifting

Overhead Squat (5-5-5-5-5RM)

Build each set, working up to a 5-rep-max on the fifth and final set.

Metcon

Metcon (AMRAP – Reps)

AMRAP 12 MINUTES:

-2 push press (95/65#)

-2 toes-to-bar

-2 box jump-overs (24/20″)

-4 push press

-4 toes-to-bar

-4 box jump-overs

…etc. Continue up by 2 reps every round
Barbell is from the ground.

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