Wednesday, July 6th, 2022

July 5, 2022
    by Alex Etzen

    XS CrossFit – General CrossFit

    Warm-up

    Warm-up (No Measure)

    2 ROUNDS

    – 100m Run

    – 8 Good Mornings

    – 5 Scap Pull-Ups

    – 5 Kip Swings

    – 8 Slam Ball Ground to Overhead

    Into ..

    1 ROUND

    – 8 Slam Balls

    – 16 Glute Bridge-Ups

    – 8 Slam Balls

    – 8 Back Extensions

    Challenge

    3 Min Max Rope Climbs (This is a FIT Challenge so check your numbers!)

    Enter score in My F.I.T. Number!

    (Score is total climbs in 3 min)

    Workout

    Metcon (Time)

    FOR TIME

    3-6-9-12-15-12-9-6-3

    – Toes to Bar

    – Slam Balls (35/25) [RX+ 45/35]
    – Deadlifts (145/100) [RX+205/145]

    (Score is Time)