Thursday, July 7th, 2022

XS CrossFit – General CrossFit

Warm-up

Warm-up (No Measure)

1 ROUND

– :30 AB

– :30 Ski Erg

– 8 Slam Ball Deadlift

– 8 Barbell Hang High Pulls

Into…

2 ROUNDS

– :30 AB

– :30 Ski Erg

– 4/4 DB Strict Press

– 8 Barbell Hang Muscle Cleans

Strength

Muscle Clean (8×2)

Every 90 Seconds x 8 Sets*

– 2 Muscle Cleans

– 2 Hang Power Cleans

*Build

(Score is Weight)

Workout

Metcon (AMRAP – Reps)

4 ROUNDS

– 1:00 AB Max Calories

– :15 Transition

– 1:00 Sandbag Over Shoulder (50/35) [RX+ 70/50]
– :15 Transition

– 1:00 Ski Erg Max Calories

– :15 Transition

– 1:00 100m Single DB Arm Overhead Carry (35/20) {RX+ 50/35] (No Score)

– :15 Transition

– 1:00 Rest

– :15 Transition

(Score is total Reps + Calories)