Wednesday, June 14th, 2023 (Flag Day)

XS CrossFit – General CrossFit

Warm-Up

Warm-up (No Measure)

2:00 Row or AB

2 Rounds

– 8 BB Deadlifts

– 8 BB Clean Shrugs

– 8 BB Muscle Cleans

– 8 Scorpions

– 3 Burpees

Strength

Clean (1RM)

Build to a 1 Rep Max Clean

(Score is Weight)

Be sure to enter in My F.I.T. Number!

Workout

Ragged Old Flag (Time)

For Time:
– 21 Burpees
– 42 KB American Swings (53/35)
– 15 Burpees
– 30 KB American Swings (53/35)
– 9 Burpees
– 18 KB American Swings (53/35)

(Score is Time)