Tuesday October 25th 2016

October 24, 2016
    by Alex Etzen

    XS CrossFit – General CrossFit

    Weightlifting

    Front Squat

    Weightlifting

    Front Squats (3-1-3-1-3-1)

    Warm up appropriately then perform the following sets:

    -3 @ 80%

    -1 @ 85%

    -3 @ 80%

    -1 @ 88%

    -3 @ 80%

    -1 @92%
    Percentages are of your 1-rep-max Front Squat. Round up if necessary. Score your final rep at 92%.

    Metcon

    Metcon (Time)

    21-15-9 reps of the following:

    -Row For Calories

    -Pwr Snatch (75/55#) [95/65#]
    -Burpees over the bar (lateral)