Thursday November 30, 2023

XS CrossFit – Barbell Club

Metcon

Metcon (No Measure)

5 Seated Box Jumps

7/7 KB Snatches

100m Farmers Carry

3 Rounds – NFT

Strength

Back Squat (5/60%
5/65
5/70
5/75
5/80
3/85)

Record reps at 90%

Weightlifting

Snatch ( Full Snatch + Hang Power Snatch )

(1+1)/60%, 65, 70, 75

5 x (1+1) at 80-85%