September 11, 2021
    by Alex Etzen

    XS CrossFit – General CrossFit

    Metcon

    Metcon (No Measure)

    100m Pinch Grip Carry

    5 HSPU (strict or Kipping)

    7 Empty Barbell OHS
    3 rounds, not for time.

    Strength

    Bent Over Row (Build in Weight)

    Build.

    Then do 5×10 at 80-85%

    Metcon (No Measure)

    Weighted Pull-Ups
    5×3

    Superset with Bent Over Row

    Weightlifting

    3 pos Power Snatch HH, LH, Grnd (Build in weight for 10 sets)

    1 High-hang Power Snatch + 1 Low-hang Power Snatch + 1 Power Snatch from the ground
    Record heaviest set