May 2, 2017
by Alex Etzen
XS CrossFit – General CrossFit
Weightlifting
Back Squat (3-3-3-3-3+)
55%-65%-75%-80%-85% of 1RM
Metcon
BS Ascent (Time)
– 5/4 cal AAB
– 100m Sprint
– 10/8 cal AAB
– 100m Sprint
– 15/12 cal AAB
– 100m Sprint
– 20/16 cal AAB
– 100m Sprint
5min Cut Off
BS Ascent Masters (50+) (Time)
– 4/3 cal AAB
– 100m Sprint
– 8/6 cal AAB
– 100m Sprint
– 12/9 cal AAB
– 100m Sprint
– 16/12 cal AAB
– 100m Sprint
5min Cut Off