Sunday October 29, 2023

XS CrossFit – General CrossFit

Warm-Up (No Measure)

200m Ski

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 for the day)

Max out, no more than 3 fails

Record heaviest single

Accessory Work

Farmer’s Carry (400m, rest as needed.
Male = 2×50’s or 70’s
Female = 2×35’s or 50’s)