Thursday September 15th 2016

September 14, 2016
    by Alex Etzen

    XS CrossFit – General CrossFit

    Metcon

    Metcon (Time)

    LEVEL 3

    2 Rounds for Time:

    Opens

    -500 Meter Row

    -40 Goblet Squats at 53/35 lbs.

    -30 Wall Sit Ups

    -20 Deficit Push Ups (on 45/25# plates)

    -10 Strict Pull Ups

    OR

    Metcon (Time)

    LEVEL 2

    2 Rounds for Time:

    Opens

    -500 Meter Row

    -40 Air Squats

    -30 Wall Sit Ups

    -20 Push Ups

    -10 Pull Ups

    OR

    Metcon (Time)

    LEVEL 1

    1 Round for Time:

    Opens

    -500 Meter Row

    -40 Air Squats

    -30 Wall Sit Ups

    -20 Knee Push Ups

    -10 Ring Rows