Monday, March 20th, 2023

XS CrossFit – General CrossFit

Warm-Up

Warm-Up (No Measure)

1 ROUND

– 10 Cal Ski Erg (EZ)

– 8 BB Deadlifts

– 6 Sit-ups

– 10 Cal Ski Erg (MOD)

– 8 BB Upright Rows

– 6 Scap Pull-ups

– 10 Cal Ski Erg (MOD-HARD)

– 8 Hang Muscle Cleans

– 3 Toes to Rings

– 3 Slam Balls (Catch on the bounce)

Strength

Hang Power Clean (6 Sets)

EVERY 1:30 x 6 SETS*

1 High Hang Power Clean

+

1 Hang Power Clean

+

1 Power Clean

*Build.

(Score is Weight)

Workout

Metcon (AMRAP – Reps)

With a Partner:

4 Rounds for Reps

– 1:00 – Max Cals on Ski Erg

– :15 Transition

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

– 1:00 – Max Toes to Rings

– :15 Transition

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

One partner working at a time. Alternate as desired.

(Score is Total Cals + Reps)