October 17, 2022
    by Alex Etzen

    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)