Friday, September 3rd, 2021

XS CrossFit – General CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

– 400m Fat Bike

– 8 Scap Pull Ups (2nd round Knee Raises)

– 8 Sit ups

– 8 Bootstrappers

– 8 Dead Bugs

– 8 Glute Bridges

Metcon

AMRAP: Metcon (AMRAP – Rounds and Reps)

Partner WOD

24 Minute AMRAP

Partner A – 800 M Fat Tire Bike

Partner B – AMRAP

– 1 Rope Climb (13’/11′) [RX+ 15′]
– 10 Back Squats (95/65)[RX+ 135/95]
– 1 Monkey Bar Crossing

– 1 Ladder Ascent (Blue)[RX+ Red]

Partner A will bike while B works on the AMRAP. When A finishes they will pick up where B finished at.

(Score is Rounds and Reps)

Put distance biked in comments