June 4, 2017
by Alex Etzen
XS CrossFit – General CrossFit
Weightlifting
Front Squat (5 x 3 )
Build up bar to 65 – 75% of 1RM. TEMPO… 2 count down, 2 count hold at the bottom, 1 count up EXPLODE, 1 count reset
Metcon
Metcon (Time)
For Time (6 minute time cap)
30/20 CAL AAB
20 Burpee Box (Step up) Jump (24/20) [30/24]
10 Cleans (155/105) [205/135]
6 minute time cap… Step ups are allowed