by Alex EtzenXS CrossFit – General CrossFit
Warm-up
Warm-Up (No Measure)
2 ROUNDS
– :45 AB
– 8 Good Mornings
– 8 Scap Pull-Ups
– 8 Squats to a WB
– 8 BB Push Press
– 8 Scorpions
Strength
Back Squat (5-3-1+)
Every 4 Minutes for 3 Sets
Set 1
– 5 Back Squats @80%
Set 2
– 3 Back Squats @ 85%
Set 3
– 1+ Back Squats @ 90% (Goal is 4-11)
(Score is Max Reps and Weight)
Workout
Metcon (No Measure)
EMOM for 10 Minutes
– Min 1 – (8-10) Thrusters Unbroken
– Min 2 – (8-10) Pull-Ups Unbroken
– Min 3 – (8-10) Thrusters Unbroken
– Min 4 – (8-10) Pull-Ups Unbroken
Continue alternating through Min 10.
Choose a Weight and number scheme that you can complete unbroken. We will increase number and/or weight each week. If you did 10 last week, increase weight and/or do a more challenging pull-up movement (Strict, C2B, BMU…) this week.
Thruster
(Score is Number of Reps and Weight)
Pull-ups
5 Sets
(Score is Number of Reps)