Tuesday, October 18th, 2022

XS CrossFit – General CrossFit

Warm-up

3 ROUNDS

 – 15/12 Cal Row → 12/10 → 12/8

 – 5 Push-Up to Down Dog → 5/5 Single Arm DB Strict Press → 5 Empty Barbell Strict Press

 – :20 Top of V-Up Hold → :20 Hollow Hold → 10 V-Ups

 – 5 Kip Swings → 5 Toes to Something → 5 Toes to Bar

Note: Arrows denote 2nd and 3rd rounds.

Strength

Push Press (Build to a Heavy 2-Rep Push Press)

(Score is Weight)

Workout

Metcon (Time)

8 ROUNDS FOR TIME

 – 10 Single DB Alt. Hang Power Clean + Press (35/20) [RX+ 50/35]
 – 100m Run

 – 10 V-Ups or Toes to Bar*

*Alternating rounds

(Score is Time)