Thursday, March 16th, 2023

March 15, 2023
    by Alex Etzen

    XS CrossFit – General CrossFit

    Warm-Up

    Warm-Up (No Measure)

    2 ROUNDS
    – 3 Burpees
    – 8 Supinated Band Pull-Aparts
    – 8 Overhead Band Pull-Aparts

    Into…

    2 ROUNDS
    – 8 Wall Ball Deadlifts
    – 8 Wall Ball Front Squats
    – 8 Wall Ball Push Press
    – 8 Sit-ups

    Strength

    Front Squat (5×3)

    5 Sets*
    – 3 Front Squats

    *Build

    (Score is Weight)

    Workout

    Metcon (Time)

    FOR TIME:

    2 ROUNDS
    – 20 Wall Balls (14/10) [RX+ 20/14] – 15 MB Sit-ups

    -Rest 1:00-

    3 ROUNDS
    – 12 Wall Balls
    – 7 MB Sit-ups

    -Rest 1:00-

    4 ROUNDS
    – 8 Wall Balls
    – 5 MB Sit-ups

    (Score is Total Time)