Monday December 19th 2016

XS CrossFit – General CrossFit

Weightlifting

Front Squat (3-3-3-3-3+)

Perform 4 sets of 3 front squats at 80% of your 1-rep-max FS. On the fifth and final set perform as many reps as possible.

Metcon

XS Benchmark (Time)

– 500m Row

– 40 Air Squats

– 30 Sit Ups

– 20 Push Ups

– 10 Pull Ups

– 500m Row