June 6, 2021
by Alex Etzen
XS CrossFit – General CrossFit
Warm-up
Warm-up (No Measure)
2 ROUNDS
– 5 Cat Cows
– 5 Lunge + Lunge + Squat
– 5/5 Single DB Strict Press
– 10 Single DB Front Squat
– 20 Single Unders
Strength
Back Squat (1×5)
2×5 @ 70%
2×5 @ 75%
1×5 @ 80%
*Base percentages off 5-Rep Heavy. Add 5-10lbs as needed to adjust % up.
(Score is Weight)
Workout
LIGHTER FLUID (Time)
FOR TIME
– 75 Thrusters (45/35)
– 200 Double Unders
– 75 Thrusters
(Score is Time)