Monday, April 10th, 2023

XS CrossFit – General CrossFit

Warm-up

Warm-up (No Measure)

2 SETS

– :30 Row or AB

– 10 Scap Push-Ups

– 8 Barbell Deadlifts

– 6 Barbell Upright Rows

– 4 Strict Press

Into…

1 SETS

– :30 Row or AB

– :10 Hand Stand Hold + 2 HSPU

– 8 Barbell High Hang Muscle Cleans

– 6 Elbow Punches

– 4 Push Press

Strength

Clean and Jerk (7×2)

Every 90 Seconds for 7 Sets*

– 2 Clean and Jerk

*Power Clean & Jerks. Reps must be Touch and Go. Build.

(Score is Weight)

Workout

Grettel (Time)

10 Rounds For Time:

3 Clean and Jerks (135/95 lb)

3 Burpees Over the Bar
To learn more about Grettel click here