Friday February 10th 2017

February 9, 2017
    by Alex Etzen

    XS CrossFit – General CrossFit

    Metcon (AMRAP – Reps)

    5 MIN AMRAP:

    -10 DB Thrusters (50/35# , 1 ea hand)

    -10 Chest-to-bar Pull-ups

    If 60 reps (3 rds) are completed in under 5 min., time extends to 10 min.

    If 120 reps (6 rds) are completed in under 10 min., time extends to 15 min.

    If 180 reps (9 rds) are completed in under 15 min., time extends to 20 min.

    Etc.

    Metcon

    OR

    Metcon

    SC: Scaled (AMRAP – Reps)

    5 MIN AMRAP:

    -10 DB Thrusters (30/20#)

    -10 Jumping Chest-to bar Pull-ups

    If 60 reps (3 rds) are completed in under 5 min., time extends to 10 min.

    If 120 reps (6 rds) are completed in under 10 min., time extends to 15 min.

    If 180 reps (9 rds) are completed in under 15 min., time extends to 20 min.

    Etc.

    Accessory Work

    Not for time:ok

    Partition as necessary:

    -50 Hip Extensions

    -4 minutes of L-sit or tuck hold on parallettes