XS CrossFit – General CrossFit
Warm up and attempt a 1RM. Attempt to squat clean, but any clean for a max.
Deadlift (3×3, 3×1)
Warm up to ~80% of 1RM, working weight (ladies can go 85/90%). 3 sets of 3 reps, resetting but not resting between each rep. 3 sets of 1, resting between each rep.
Weighted Pull-ups (2xmax)
If you have 10 strict pull-ups, add weight (+5 from last week). Record total reps. with weight in comments.