Monday April 17th 2017

XS CrossFit – General CrossFit

Weightlifting

Deadlift (5-5-5-5-5+)

Work up in weight each set. On fifth and final set, using around 80% of your 1-rep-max DL, go for max reps.

Metcon

Metcon (AMRAP – Rounds and Reps)

11 MIN AMRAP:

-9 Pull-ups [3 ring or bar muscle-ups]
-5 Burpee box jump overs (24/20″)

-14 Air squats [14 pistols; 7 ea leg]
[RX+]