Monday, October 24th, 2022

October 23, 2022
    by Alex Etzen

    XS CrossFit – General CrossFit

    Warm-Up (No Measure)

    2 ROUNDS

     – 20 Single Unders (2nd rnd DU)

     – 8 Air Squats to a WB

     – 8 PVC Pass Thrus

     – 8 PVC Around the World

     – 8 Scorpions

    Strength

    Overhead Squat (4×3 @ 75-85%)

    4 Sets*

     – 3 Overhead Squats

    *All sets at same weight – 75-85%

    Workout

    A: 2223 INTERVALS – A – 2017 Games (AMRAP – Reps)

    In 2-minute windows*:

      – 2 rope climbs (15′)

      – 10/7-cal. SkiErg/Row/AB/Row

      – Max-rep overhead squats

    Rest 1 minute, then repeat until 75 reps of OHS are complete

    *3 2-minute intervals then a 3-minute interval

    M 155-lb. OHS   F 105-lb. OHS

    (Score is Reps)

    (If you get to 75 Reps, put time in Comments)

    B: 2223 INTERVALS – B – 2017 Games (AMRAP – Reps)

    In 2-minute windows*:

      – 2 rope climbs (13’/11′)

      – 10/7-cal. SkiErg/Row/AB/Row

      – Max-rep overhead squats

    Rest 1 minute, then repeat until 75 reps of OHS are complete

    *3 2-minute intervals then a 3-minute interval

    M 95-lb. OHS   F 65-lb. OHS

    (Score is Reps)

    (If you get to 75 Reps, put time in Comments)

    C: 2223 INTERVALS – C – 2017 Games (AMRAP – Reps)

    In 2-minute windows*:

      – 1 rope climb (13’/11′)

      – 10/7-cal. SkiErg/Row/AB/Row

      – Max-rep overhead squats

    Rest 1 minute, then repeat until 75 reps of OHS are complete

    *3 2-minute intervals then a 3-minute interval

    M 65-lb. OHS   F 45-lb. OHS

    (Score is Reps)

    (If you get to 75 Reps, put time in Comments)