May 8, 2017
by Alex Etzen
XS CrossFit – General CrossFit
Weightlifting
10 Minute EMOM
EMOM for 10 minutes perform:
-2 Split Jerk @ 75-80% of your 1 rep max
From rack
Metcon
Metcon (AMRAP – Rounds and Reps)
7 Minute AMRAP
– 4 Burpee Chest to Bar
RX+ Burpee Bar Muscle Ups
-8 Thrusters (95/65)
RX+ [115/85]
Scale: Burpee Pull Ups
Burpee Jumping Pull Ups