by Alex Etzen
Announcements
Spring Cleaning!
– Come help get the gym back in perfect condition this Saturday and/or Sunday from 11am to 3pm.
– Be ready to paint, clean, and move equipment.
– Sign up to help just like a normal class on Saturday or Sunday
– Even if you can only make it for a short time we can definitely use the help.
– Talk to a coach or email [email protected] if you have any questions.
XS CrossFit – General CrossFit
Warm-Up
Warm-Up (No Measure)
100m Run
2 ROUNDS
– 2 Inchworm
– 5 Sit-Ups
– 6 Good Mornings
– 7 BB Bent Over Row w/ :01 Pause at top
-Into-
2 Rounds
– 5 Russian Twists
– 5 Clean Deadlifts
– 5 Hang High Pulls
– 5 Hang Muscle Cleans
– 10 Alt. Elbow Punches
200 Run
Strength
Hang Clean (7 x 2)
Every 90 Seconds for 7 Sets*
– 1 Deadlift
– 2 Hang Cleans
*Build
(Score is Weight)
Workout
Metcon (Time)
On a 4 MINUTE running clock
– 600m Run [RX+ 800m]
Rest remainder of time
(Score is Time)
Rest 2:00
Metcon (AMRAP – Reps)
AMRAP x 3 MINUTES
– Max Power Clean (135/95) [RX+ 185/135]
(Score is Reps)
Rest 2:00
Metcon (AMRAP – Rounds and Reps)
AMRAP x 5 MINUTES
– 3 Hang Power Clean (95/65) [RX+135/95]
– 10 Russian Twists (35/25) [RX+ 45/35]
(Score is Rounds and Reps)