January 15, 2023
by Alex Etzen
Announcements
Here is the Nutrition link. Make sure to log your points for each day and the bonus points for the week.
https://xscrossfit.com/nutrition-challenge/
XS CrossFit – General CrossFit
Warm-up
Warm-up (No Measure)
2 ROUNDS
– 30 Mountain Climbers
– 10 Scap Pull-Up
– 8 Good Mornings
– 6 Med Ball Squats
Into…
2 ROUNDS
– 10 Clean Deadlifts
– 10 KB Swings
– 10 Slow Deadbugs
– 5 Pull-Ups
Workout
MLK Partner (Time)
For Time (With a Partner. One person working at a time.)
Buy-In:
– 15 Burpees Over Partner
Then, 2 Rounds of:
– 19 Snatches (95/65 lb)
– 29 Pull Ups
Then, 2 Rounds of:
– 19 Thrusters (95/65 lb)
– 55 calorie Assault Air Bike
Then, 2 Rounds of:
– 19 Clean-and-Jerks (135/95 lb)
– 63 calorie Row
Then, 2 Rounds of:
– 19 Deadlifts (135/95 lb)
– 86 Double-Unders
Finally, 2 Rounds of:
– 35 Push-Ups
– 39 Sit-Ups