Thursday, April 27th, 2023

XS CrossFit – General CrossFit

Warm-Up

Warm-Up (No Measure)

2 ROUNDS

– 8 Air Squats

– 8 Alt. Groiners

– 8 Good Mornings

– 8 Alt. Stepovers

Into…

1 ROUND

– 6 Sit-ups

– 6 Cossack Squats

– 6 DB Hang Muscle Clean

– 6 DB Stepovers

Strength

Back Squat (4×4)

4 Sets*

– 4 Back Squats

*Build

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAPS* x 4 – 3 – 2 MINUTES w/1 MINUTE Rest in between

– 20 Sit-ups

– 5 DB Box Stepovers (35/20) [RX+ 50/35] (24/20)

– 5 DB Hang Cleans (35/20) [RX+ 50/35]
– 5 DB Box Stepovers (35/20) [RX+ 50/35] (24/20)

*Start each AMRAP where you left off.

(Score is Total Rounds + Reps)