Thursday, April 13th, 2023

XS CrossFit – General CrossFit

Warm-Up

Warm-Up (No Measure)

– 10 Cal Ski Erg

Into…

2 ROUNDS

– 10 Med Ball Ground to OH

– 8 PVC Pass Through

– 6 Alt. Groiners

Into…

1 ROUND

– 5 PVC Snatch Deadlift

– 5 PVC High Hang Muscle Snatch

– 5 Med Ball Sit-ups

Into…

– 10 Cal Ski Erg

Strength

Hang Squat Snatch (5xComplex)

EVERY 1:30 x 5 SETS*

– 1 Hang Squat Snatch

+

– 1 Snatch

+

– 1 Overhead Squat

*Build.

(Score is Weight)

Workout

Metcon (AMRAP – Reps)

4 ROUNDS

– 1:00 Ski Erg Max Calories

– :15 Transition

– 1:00 Max Slam Balls (35/20) [RX+ 45/35]
– :15 Transition

– 1:00 Burpee Box Get Over (52/44) (Reps x 2)

– :15 Transition

– 1:00 Wall Ball Sit-Ups(14/10) [RX+ 20/14]
– :15 Transition

– 1:00 Rest

– :15 Transition

(Score is Total Reps + Calories)