June 14, 2016
by Alex Etzen
XS CrossFit – General CrossFit
Weightlifting
Back Squat (5-3-3-1-1-1-1rm)
Metcon
Metcon (AMRAP – Rounds and Reps)
Death by Strict Pull-ups
– min 1 – 1 pull-up
– min 2 – 2 pull-ups
– min 3 – 3 pull-ups
continue adding 1 rep per round until the reps cannot be completed in the minute
Cool-Down
Metcon (No Measure)
500m row followed by 400m jog at easy pace