Saturday June 17, 2023

XS CrossFit – General CrossFit

Warm-up (No Measure)

3 Rounds NFT

10/7 Cal AAB

10 muscle cleans

5 jump squats

10 push ups

Power Clean + Hang Squat Clean + Jerk (20 minutes to build)

Work to a heavy single of this complex

Pause Front Squat + Front Squat (7 sets, 3 second pause (1+1))

Accessory Work

4 Rounds:

15-20 Empty Barbell Upright Rows

15-20 Empty Barbell Bent Over Rows

15-20 Empty Barbell Curls