Monday March 6th 2017

March 5, 2017
    by Alex Etzen

    XS CrossFit – General CrossFit

    Weightlifting

    Back Squat (8 x 4)

    Perform 8 sets of 4 back squats, all at 80% of your 1-rep-max B.S.

    Metcon

    Metcon (AMRAP – Rounds and Reps)

    9 MIN AMRAP:

    -9 KB facing burpees

    -18 Kettlebell Swings (American) (53/35)

    -27 Killer Rope
    Chest and thighs touch the ground while facing KB then jump over the KB.