Tuesday, October 25th, 2022

XS CrossFit – General CrossFit

Warm-up

Warm-up (No Measure)

2 ROUNDS

– 10 Ski Erg Calories

– 10 Air Squats

– 20 Mountain Climbers

– 10 PVC Pass Thrus

– 10 Deadbugs – Lunges*

– 10 Muscle Cleans

– 2 Inch Worms

*Round 1 Deadbugs, Round 2 Lunges

Strength

Hang Power Clean (8×1)

Every 1:30 x 8 Sets*

– 1 Hang Power Clean

+

– 1 Hang Squat Clean

*Build

(Score is Weight)

Hang Squat Clean (8×1)

Results from complex above.

Workout

Metcon (AMRAP – Reps)

3 ROUNDS

– 1:00 Ski Erg Max Calories

– :15 Transition

– 1:00 Slosh Bag Front Rack Lunges (35/20) [RX+ 50/35]*

– :15 Transition

– 1:00 Slam Ball (35/25) [RX+ 45/35]
– :15 Transition

– 1:00 Plank (no score)

– :15 Transition

– 1:00 Fat Bar Hang Clean (75/55) [RX+ 115/75]
– :15 Transition

– 1:00 Rest

– :15 Transition

* Slosh Bag from box. DO NOT DROP!

(Score is total Reps + Calories)