November 3, 2023
    by Alex Etzen

    XS CrossFit – General CrossFit

    Warm-Up (No Measure)

    Buy-In: 5 Min machine or run

    then, 2 Rounds

    Hip Extensions x 15

    Tricep Kick Backs x 10/10

    Plate Front Raises x 10

    Strength

    Deadlift (5/55%, 5/65%, 7×1/75%, 7×1/80%, 7×1/85%)

    7×1 is 1 rep every 30 seconds

    Weightlifting

    Push Jerk (5×3 Build in Weight)

    Push Jerk with a 5 Second Pause in the Locked Out Standing Position

    Record Heaviest Weight

    Accessory Work

    Pull-ups (Max set of strict pull-ups)