Wednesday March 22nd 2017

March 21, 2017
    by Alex Etzen

    XS CrossFit – General CrossFit

    Weightlifting

    Bear Complex (3RM)

    Power Clean
    Front Squat
    Push Press
    Back Squat
    Second Push Press
    With an 8-minute clock, work up to a heavy 3-rep Bear Complex. A squat-clean-thruster-back squat-thruster is another way to complete this complex. These 3 reps must be touch-and-go.

    Metcon

    Metcon (AMRAP – Rounds and Reps)

    10 MIN AMRAP:

    -6 Ring Dips [3 ring muscle-ups]
    -12 Shoulder-to-Overhead (95/65#) [115/75#]
    -24 Double-Unders
    [RX+]
    No rack for shoulder-to-overhead.