Saturday June 17, 2023

June 16, 2023
    by Alex Etzen

    XS CrossFit – General CrossFit

    Warm-up (No Measure)

    3 Rounds NFT

    10/7 Cal AAB

    10 muscle cleans

    5 jump squats

    10 push ups

    Power Clean + Hang Squat Clean + Jerk (20 minutes to build)

    Work to a heavy single of this complex

    Pause Front Squat + Front Squat (7 sets, 3 second pause (1+1))

    Accessory Work

    4 Rounds:

    15-20 Empty Barbell Upright Rows

    15-20 Empty Barbell Bent Over Rows

    15-20 Empty Barbell Curls