Tuesday April 5th 2016

April 4, 2016
    by Alex Etzen

    XS CrossFit – General CrossFit

    Weightlifting

    Front Squat (3-3-3-3-3)

    Warm up appropriately then do 5 sets of 3 front squats at 75% of your 1RM FS. Use approx. 90% of 1RM back squat to determine your 1RM FS.

    Do 5 Box Jumps between sets.

    Metcon

    Metcon (AMRAP – Reps)

    On the minute for 12 minutes:

    MIN 1: 20 Abmat Sit-ups

    MIN 2: Alternating DB Snatch (50/35#)

    MIN 3: 10 Burpees to a plate
    Score is total reps of DB Snatch. Jump both feet to a 45# plate to finish each burpee.