Monday, October 9th, 2017

October 8, 2017
    by Alex Etzen

    XS CrossFit – General CrossFit

    Weightlifting

    3 Power Clean- 2 Front Squat-1 Jerk (5 x 6)

    Work up to a max weight for the following barbell complex:

    -3 Power Cleans

    -2 Front Squats

    -1 Jerk
    The cleans should be unbroken and touch-and-go on the floor. The jerk can be push, squat or split jerks.

    Metcon

    Metcon (AMRAP – Rounds and Reps)

    AMRAP 15 MINUTES:

    -15 Toes-to-bar

    -12 DB Front rack walking lunges (50/35#)

    -9 DB push press
    12 total walking lunges (6 ea leg) with 1 dumb bell in each hand.