Friday, May 12th, 2023

XS CrossFit – General CrossFit

Warm-up

Warm-up (No Measure)

2:00 Row or AB

2 Rounds

– 8 Air Squats to a WB

– 8 WB Push Press

– 8 Scorpions

– 8 PVC Pass thrus

– 8 PVC Around the World

– 8 PVC Snatch

Workout

A: Metcon (Time)

For Time:

(Partition movements and Reps as needed)

– 2000/1400 lbs Wall Balls*

– 7000/5000 lbs Ground to Overhead**

*WB Options:

143@14# / 140@10#

100@20# / 100@14#

80@25# / 88@16#

67@30# / 70@20#

**G2OH Options:

94@75# / 91@55#

74@95# / 77@65#

61@115# / 63@80#

52@135# / 53@95#

(Score is Time)

(Note Counts and Weights in Comments)

OR

B: Metcon (Time)

For Time:

(Partition movements and reps as needed)

– 1400/1000 lbs Wall Balls*

– 5000/3500 lbs Ground to Overhead**

*WB Options:

140@10# / 125@8#

100@14# / 100@10#

88@16# / 84@12#

70@20# / 72@14#

**G2OH Options:

91@55# / 100@35#

77@65# / 78@45#

63@80# / 64@55#

53@95# / 54@65#

(Score is Time)

(Note Counts and Weights in Comments)