November 15, 2023
by Alex EtzenXS CrossFit – Barbell Club
Warm-Up (No Measure)
10 KB Sumo DL High Pulls
100m Farmers Carry
5-10 Weight Push-Ups
3 Round, NFT
Strength
Shoulder Press (5@65%, 5@75, 5@85, 3@90, 1+@92)
Record max reps at 92%
Weightlifting
Box Squat (Build to a Heavy Single, then drop to 80% for 3×5)
Back squat to a box
Sumo Stance
Box Squat (Record 3×5)
Back squat to a box