April 24, 2016
by Alex Etzen
XS CrossFit – General CrossFit
Weightlifting
Squat Snatch-Hang Squat Snatch-OHS (1-1-1-1-1RM)
Work to a max weight for the above complex. Do not drop the bar between movements.
Metcon
XS Benchmark (Time)
– 500m Row
– 40 Air Squats
– 30 Sit Ups
– 20 Push Ups
– 10 Pull Ups
– 500m Row
OR
XS Benchmark (Heavy) (Time)
– 500m Row
– 40 Back Squats (135/95#)
– 30 GHD Sit ups
– 20 Bench Press (135/95#)
– 10 Bar Muscle Ups
– 500m Row
OR
XS Benchmark (Gymnastics) (Time)
– 500m Row
– 40 Pistols (alternating legs, 20 ea. leg)
– 30 Toes-to-Bar
– 20 Handstand Push Ups
– 10 Ring Muscle Ups
– 500m Row