Wednesday, June 28th, 2023

June 27, 2023
    by Alex Etzen

    XS CrossFit – General CrossFit

    Warm-up

    Warm-up (No Measure)

    2 Rounds

    – 30 Single unders (2nd rnd Double Unders)

    – 8 Scap Pull-ups

    – 8 Snatch Grip BB Deadlifts

    – 8 Scorpions

    – 6 BB Hang Muscle Snatch

    Strength

    Metcon (No Measure)

    3 Sets –

    – 6 chin-ups

    – 12 Double Dumbbell Bent Over Rows

    – 24 Light Double Dumbbell Curls

    – Rest as needed between sets –

    (No Score)

    Workout

    Metcon (Time)

    For Time:

    50-40-30-20-10 [RX+ 100-80-60-40-20]
    – Double Unders

    5-4-3-2-1

    – Snatch (115/75) [RX+ 155/105]

    (Score is Time)