by Alex EtzenXS CrossFit – General CrossFit
Warm-up
Warm-up (No Measure)
– 500m Row
2 Rounds Of:
– 8 Knee Raises
– 8 Air Squats to a WB
– 8 Sit-Ups
– 8 Scorpions
Strength
Front Squat (4×3 @ 75-85%)
Every 3 Minutes for 4 Sets*
– 3 Front Squats
*All sets at same weight – 75-85%
Workout
A: Metcon (5 Rounds for time)
5 Rounds for Time:
On a 2:00 Clock
– ** Front Squats
– 250/200m Row
Rest 2:00
**
Rnd1 – 10 @ 135/95
Rnd2 – 8 @ 155/105
Rnd3 – 6 @ 175/115
Rnd4 – 4 @ 195/135
Rnd5 – 2 @ 195/135
*From the floor and must have collars.
(Score is Time each Round)
B: Metcon (5 Rounds for time)
5 Rounds for Time:
On a 2:00 Clock
– ** Front Squats
– 250/200m Row
Rest 2:00
**
Rnd1 – 10 @ 95/65
Rnd2 – 8 @ 115/75
Rnd3 – 6 @ 135/95
Rnd4 – 4 @ 155/105
Rnd5 – 2 @ 155/105
*From the floor and must have collars.
(Score is Time each Round)
C: Metcon (5 Rounds for time)
5 Rounds for Time:
On a 2:00 Clock
– ** Front Squats
– 250/200m Row
Rest 2:00
**
Rnd1 – 10 @ 55/35
Rnd2 – 8 @ 75/55
Rnd3 – 6 @ 95/65
Rnd4 – 4 @ 115/75
Rnd5 – 2 @ 115/75
*From the floor and must have collars.
(Score is Time each Round)