Friday, July 26th, 2019

Friday, July 26th, 2019

XS CrossFit – General CrossFit

Strength

Back Squat (10-10-10)

Warm up to 60-70% or your 1RM back squat. Then 3 sets of 10 back squats all at 60-70%.

10 box jumps (24/20″) between sets.

Metcon

Metcon (AMRAP – Reps)

6 Min AMRAP:

-6 Snatch (115/85)

-100 Meter Sprint (10 meters is 1 rep)

-6 TTB

Rest 3 Min

6 Min AMRAP

-6 Thrusters (115/85)

-100 Meter Sprint

-6 Chest-to-bar pull-ups
Score total reps for both 6 minute AMRAP’s.

10 meters = 1 rep. 22 reps/rd.

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