April 18, 2016
by Alex Etzen
XS CrossFit – General CrossFit
Weightlifting
Front Squat (7/13 – 7/13 – 7/13 – 7/13)
Perform 7 front squats immediately followed by 13 back squats for 4 sets at 65% of front squat max
Metcon
Metcon (AMRAP – Reps)
2 minutes max sit ups
2 minutes max push ups
Rest as needed between metcons
Metcon (Time)
For Time
– 200 Double Unders
– Perform 3 Burpees each time the set is broken