September 23, 2022
    by Alex Etzen

    XS CrossFit – General CrossFit

    Accessory Work

    Metcon (No Measure)

    Back Extension x 7

    Bottom Up Kettlbell Press x 7/7

    DB Flys – 7
    3 Rounds NFT

    Strength

    Bench Press (5×5+)

    50%x5, 60%x5, 70%x5, 75%x5 and 80%x5+

    Record reps at 80%

    Weightlifting

    Hang Squat Clean (Hang Squat Clean + Jerk)

    (3+1) at 60% and 65%

    (2+1) at 70% and 75%

    (1+1) at 80%