Friday, October 14th, 2022

October 13, 2022
    by Alex Etzen

    XS CrossFit – General CrossFit

    Warm-up

    Metcon (No Measure)

    2 Rounds

     – 10 Cal AB

     – 8 Air Squats to a WB

     – 8 Scap Push-ups (2nd rnd Hand Release Push-ups)

     – 4/4 DB Strict Press

     – 8 Step-ups (2nd rnd Box Jumps)

     – 8 BB Muscle Cleans

     – 3 Burpees

    Workout

    QUEEN ELIZABETH II (AMRAP – Rounds and Reps)

    AMRAP in 36 minutes

     Buy-In:

     – 214 meter Overhead Plate Carry (45/35)

    In the remaining time, AMRAP of:

     – 30 Air Squats

     – 20 Hand Release Push-Ups

     – 20 Sit-Ups

     – 32 calorie Bike

     – 20 Single-Arm Dumbbell Push Presses (45/35, each arm)

     – 22 Box Jumps (24/20 in)

     – 32 calorie Bike

     – 19 Power Cleans (100/55)

     – 26 Bar Over Burpees

     – 32 calorie Bike

    On a 36-minute clock, complete as many rounds and repetitions as possible of the prescribed work in the order written. Athlete will complete the buy-in of 214 meters Overhead Plate Carry before proceeding to the AMRAP in the remaining time.

    Score  is the total number of rounds and repetitions completed before the 36-minute clock stops.
    If the ABs are all in use, Row instead!