Tuesday Jume 21, 2022

XS CrossFit – Barbell Club

Warm-up

Metcon (No Measure)

200m Row (increase pace every round)

10 Jumping Air Squats

10 Push-Ups

*3 rounds, NFT

Weightlifting

Clean (1 Clean + 2 S2O + 1 FS )

20 Minutes to establish Heavy Complex

*WOD 1 for Woman’s Wod Jam – Must move through all numbers.

W = 105-115-125-135-145-155-165-175-185-195

M = 155-165-185-195-210-225-235-250-265-280

Strength

Shoulder Press (5×5 at 75-80% of 1RM)