October 27, 2023
    by Alex Etzen

    XS CrossFit – General CrossFit

    Warm-Up (No Measure)

    200m Row

    Romanian Deadlifts x 5

    C2 Crunches x 14

    Seated DB Strict Press x 7
    3 Rounds NFT


    Front Squat (5×5+)

    50%x5, 60%x5, 70%x5, 75%x5 and 80%x5+

    Record reps at 80%

    Increase % if over 10 reps.


    Muscle Snatch

    Superset with Weighted Pull-Ups

    5×3@ 40-50%

    Weighted Pull-ups (Superset with Muscle Snatch

    Choose a weight you can maintain. This shouldn’t be easy.