Friday January 13th 2017

January 13, 2017
    by Alex Etzen

    XS CrossFit – General CrossFit

    Weightlifting

    Metcon (No Measure)

    12-10-8-6

    Single arm Dumbell row
    Horizontal back, dumbell should contact shoulder

    Metcon

    Metcon (Time)

    Cash in: 40/30 cal row

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

    Shuttle run with weight (40+/30+)

    V-up
    Athletes may carry any single piece of equipment that meets the minimum weight requirement

    ex. men may carry a single 44# KB or women may carry a 35# plate

    *no barbells