April 11, 2016
by Alex Etzen
XS CrossFit – General CrossFit
Weightlifting
8 Min EMOM:
Every minute on the minute perform the following complex:
-1 Strict Press
-2 Push Press
-3 Split Jerk
Choose a weight around 85% of your 1RM strict press or 60% of your 1RM split jerk.
Metcon
Metcon (Time)
3 Rounds:
-5 shuttle runs (10m down and back =1)
-10 burpees
-15 knee-to-elbow
-1 min. rest between rounds
Rx+: Wear a weight vest