May 1, 2017
by Alex Etzen
XS CrossFit – General CrossFit
Strength
Weighted Pull-ups (10 sets of 3)
Rest 1-2 minutes between sets
Score = heaviest set of 3
*Scale to a band or Ring-rows as necessary. The 3rd pull-up should be a struggle for everyone.
Metcon
Metcon (AMRAP – Reps)
Tabata Push-up
Rx+ Use a weighted vest (20/14#)
*8 rounds: 20 seconds work, 10 seconds rest
Score = total reps over 8 rounds