Wednesday, April 19th, 2023

April 18, 2023
    by Alex Etzen

    XS CrossFit – General CrossFit

    Warm-Up

    Warm-Up (No Measure)

    2 ROUNDS

    – 8 Knee Raises

    – 8 Alt. Groiners

    – 8 BB Elbow Punches

    – 8 BB Good Mornings

    Into…

    1 ROUND

    – 6 Toes to Bar

    – 6 Cossack Squats

    – 6 BB Hang Muscle Clean

    – 6 BB Front Squats

    Strength

    Front Squat (4 x 4)

    4 Sets*

    – 4 Front Squats

    *Build

    (Score is Weight)

    Workout

    Metcon (AMRAP – Rounds and Reps)

    4 SETS*

    AMRAP x 3 MINUTES

    1-2-3-and so on…

    – Front Squats (95/65) [RX+ 135/95]
    2-4-6-and so on…

    – Toes to Bar

    -Rest 1:30 b/t Sets-

    *Reset at the beginning of each AMRAP.

    (Score is Total Rounds + Reps)