June 14, 2023
by Alex EtzenXS CrossFit – General CrossFit
Warm-Up
Warm-Up (No Measure)
200m Run
Into…
2 ROUNDS
– 8 Alt. Mountain Climber Groiners
– 8 Air Squats
– 8 Lunges + Twist
Into…
2 ROUNDS
– 5 WB Deadlift
– 5 Med Ball Squats
Into…
200m Run
Strength
Back Squat (1×5@75%
1×3@85%
1×1+@ 95%)
*Based off of 90% of Heavy 1-Rep.
(Score is Reps and Weight)
https://xscrossfit.com/5-3-1-calculator/
Workout
Metcon (AMRAP – Rounds and Reps)
ON A 12:00 RUNNING CLOCK…
– 800m Run
Immediately Into AMRAP in Time Remaining of:
– 15 Med Ball Squat Cleans (14/10) [RX+ 20/14)
– 20 Walking Lunges
– 100m Run
(Score is Rounds + Reps)