October 14, 2022
by Alex EtzenXS CrossFit – General CrossFit
Accessory Work
Metcon (No Measure)
Back Extensions x 10
DB Flys x 10
Dips x 10
3 Rounds NFT
Strength
Bench Press (5/55%, 5/65%, 3/75%, 3/80%, 3+/85%)
85% is a 3+ max
Record number of reps at 85%
Weightlifting
Squat Clean (Build to Heavy Single)
Max out, no more than 3 fails
Record heaviest single