Friday October 28th 2016

XS CrossFit – General CrossFit

Weightlifting

Bench Press (2-2-2-2-2-2RM)

Metcon

Metcon (Time)

10 ROUNDS FOR TIME:

-1 Rope Climb to 15′

-2 Tire Flip Jump-Throughs
Flip the tire. Jump in, jump out. Turn around and repeat. Choose a tire that is moderately heavy.

Gymnastics

Parrallette L-sit Hold

Accumulate 2 min in an L-sit hold. Scale by tucking 1 or both knees to chest. Every break of the hold do 2 Burpee-broad jumps. 12 min time cap.
Score reps as number of sets it took to accumulate 2 min.