Friday, September 15th, 2023

September 14, 2023
    by Alex Etzen

    XS CrossFit – General CrossFit

    Warm-up

    Warm-up (No Measure)

    1 Round

    – 100m Run

    – 8 Scap Push-ups

    – 8 Step-ups

    – 8 Scap Pull-ups

    – 8 Deadbugs

    – 2 HSPU or Your Mod

    – 4 Box Jumps

    – 1 Rope Climb

    Metcon

    Falkel (AMRAP – Rounds and Reps)

    25-Minute AMRAP of:

    8 Handstand push-ups

    8 Box Jump, 30″

    1 Rope Climb, 15′
    In honor of U.S. Army Staff Sergeant Chris Falkel, 22, of Highlands Ranch, Colorado, was killed on August 8, 2005
    To learn more about Falkel click here
    Womans box jump is 24″