Thursday, September 14th, 2023

XS CrossFit – General CrossFit

Warm-up

Warm-up (No Measure)

2:00 Row

2 Rounds

– 8 Squats to Med Ball

– 8 BB Deadlifts

– 8 BB Muscle Cleans

– 8 BB Strict Press

– 8 Scorpions

Strength

Front Squat (5 x 4)

5 Sets*

– 4 Tempo Front Squats (32X1)

*Build

(Score is Weight)

Remember Reading Tempo…

1st Number is ‘Down Portion’

2nd Number is ‘Down Position’

3rd Number is ‘Up Portion’

4th Number is ‘Up Position’

Workout

DT-ish With a Row (3 Rounds for calories)

4:00 on Clock

– 3 Rounds DT (95/65)

– Max Cal Row in Time Remaining

4:00 Rest

4:00 on Clock

– 2 Rounds DT (135/95)

– Max Cal Row in Time Remaining

4:00 Rest

4:00 on Clock

– 1 Round DT (155/105)

– Max Cal Row in Time Remaining

(Score is Calories)

(1 Round DT:

– 12 Deadlifts

– 9 Hang Power Cleans

– 6 Push Jerks)