Friday December 9th 2016

December 8, 2016
    by Alex Etzen

    XS CrossFit – General CrossFit

    Weightlifting

    Back Squat (5-5-5-5-5+)

    Starting at 50% of your 1RM, increase weight each set finishing with a set of 5+ (around 80%) to failure. If you don’t get at least 7 reps, decrease the weight and go again!

    Metcon

    Metcon (Time)

    FOR TIME:

    -500m Row buy in

    -10-9-8-7-6-5-4-3-2-1 of:

    —-Burpees

    —-Wall-Ball Shots (20# to 10’/14# to 9′)

    -500m Row cash out