Wednesday, May 17th 2017

XS CrossFit – General CrossFit

Weightlifting

Push Jerk (3 reps EMOM x 7 minutes)

From rack. Build as desired. Score is heaviest set of 3.

Metcon

Metcon (Time)

5 rounds for time:

400m run

5 Ring Muscle-ups
*Scale to BMU or 5 Strict pull-up + 5 push-ups (use band if needed)