Wednesday August 17th 2016

August 16, 2016
    by Alex Etzen

    XS CrossFit – General CrossFit

    Weightlifting

    Back Squat HS then 5×3 @75%

    Work to a heavy single for the day then do 5 sets of 3 reps at 75% of your heavy single.

    Metcon

    Metcon (AMRAP – Reps)

    3 MIN AMRAP:

    -10 Box Jumps (24/20″)

    -10 Goblet Lunges in place(53/35#)

    3 MIN REST

    3 MIN AMRAP:

    -10 Burpee Box Jump Overs (24/20″)

    -10 KB Swings (53/53#)
    Score is total reps for both AMRAPS together.