Wednesday December 21st 2016

December 20, 2016
    by Alex Etzen

    XS CrossFit – General CrossFit

    Metcon

    Metcon (Calories)

    For Max Calories:

    – Tabata Air Assault Bike
    Using the Tabata button on the bike perform 8 rounds of 20 secs work then 10 secs rest for maximum calories.

    Metcon

    Metcon (Time)

    21-15-9 of:

    -Power Cleans (135/95#)

    -Ring Dips

    *50 Double Unders after each round of 21, 15, 9.
    RX+:

    -21 Power Cleans (135/95#)

    -9 Ring Muscle-Ups

    -15 Power Cleans

    -6 Ring Muscle-Ups

    -9 Power Cleans

    -3 Ring Muscle-Ups

    * 50 Double-Unders after each round.