Monday, June 19th, 2023

June 18, 2023
    by Alex Etzen

    XS CrossFit – General CrossFit

    Warm-up

    Warm-up (No Measure)

    2 Rounds

    – 200m Run

    – 8 Air Squats

    – 8 PVC Pass Thrus

    – 8 PVC Clean Shrug into Muscle Clean

    – 4/4 T-Spine Twists

    – 3 Burpees

    Partner Workout

    Juneteenth (Time)

    For Time
    6 Rounds of:
    – 400 meter Weighted Run (35/25 lb)
    – 19 Dumbbell Hang Squat Cleans (2×35/25 lb)
    – 18 Devil Presses (2×35/25 lb)
    – 65 Russian Twists (35/25 lb)

    (Score is Time)
    Partner WOD!! Run 400m together alternating weight carry. Alternate the remainder of each round as needed, with 1 person working at a time.