Monday, October 16th, 2017

XS CrossFit – General CrossFit

Weightlifting

Front Squat (5-5-5-5-5)

1) Work up to a moderately heavy 5 rep front squat from a rack.

2) Then, perform 5 reps every 2 min for 5 rounds. Continue working up in weight for these 5 rounds. Record heaviest set of 5 completed.

Metcon

XS Benchmark (Time)

– 500m Row

– 40 Air Squats

– 30 Sit Ups

– 20 Push Ups

– 10 Pull Ups

– 500m Row