January 10, 2017
by Alex Etzen
XS CrossFit – General CrossFit
Weightlifting
Front Squat (5-5-5-5-5)
3 sec pause at bottom, below parallel
Use 60% of FS max
Metcon
Metcon (Time)
21-18-15-12-9-6-3
Wall-ball shots (20/14 to 10′)
Med-ball Sit-ups