May 15, 2022
by Alex Etzen
Announcements
For upcoming Events take a look at the Events page on XSCrossFit.com
List view – https://xscrossfit.com/events/
Month view – https://xscrossfit.com/events/month/
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XS CrossFit – General CrossFit
Warm-up
Warm-up (No Measure)
2 ROUNDS
– 100m Run
– 8 Alt. Box Step-Ups → R2: Box Jumps
– 8 Dead Bugs → R2: Sit-Ups
– 8 Air Squats → R2: Tempo Air Squats (22×1)
Strength
Front Squat (2×3 / 2×3 / 1×3*)
2×3 (22X1)
2×3 (21X1)
1×3 (1111)
*First 2×3 Mod+ / Second 2×3 Mod-Heavy / 1×3 Heavy.
Remember Reading Tempo…
1st Number is ‘Down Portion’
2nd Number is ‘Down Position’
3rd Number is ‘Up Portion’
4th Number is ‘Up Position’
(Score is Weight)
Workout
Metcon (Time)
3 ROUNDS FOR TIME
– 200m Run
– 35 Sit-Ups
– 25 Box Jumps (24/20)
– 15 Front Squats (95/65) [RX+ 135/95]
(Score is Time)