August 23, 2022

XS CrossFit – General CrossFit
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Warm-Up
Metcon (No Measure)
2:00 Row or AB
2 Rounds
– 8 Air Squats
– 8 KB Deadlifts
– 8 Scap Pull-Ups
– 8 Lunges
– 2 Inch Worms
Workout
Metcon (AMRAP – Rounds and Reps)
25 minute AMRAP:
– 3 Rope Climbs (13’/11′) [RX+ 15′]
– 50m Stone Carry* (70/40) [RX+ 95/70]
– 600m (3x200m laps) on Fat Bike
– 100m Slosh Bag** Overhead walk (35/20) [RX+ 50/35]
*Belly carry only
** Do not drop slosh bags! Place on box.
10 Total reps per Round
(Score is Rounds and Reps)