October 11, 2022

XS CrossFit – General CrossFit
Warm-up
400m Row
Then Immediately Into…
2 ROUNDS
– 8 Good Mornings
– 8 Slam Ball Deadlifts
– 8 Slam Ball Shoulder to Overhead
– 8 Sit-ups
– 5 Back Extensions
– 3 Burpees
Strength
Deadlift (Build to a Heavy 2-Rep Deadlift)
(Score is Weight)
Workout
Metcon (AMRAP – Reps)
4 Rounds
– :45 Max MB Wall Sit-ups* (14/10) [RX+ 20/14]
– :15 Transition
– :45 Max Slam Balls (35/25) [RX+ 45/35]
– :15 Transition
– :45 Max AB Cals
– :15 Transition
*MB Toss to above 4′ line
(Score is Total Reps + Cals)