Wednesday, November 16th,2022

November 15, 2022
    by Alex Etzen

    XS CrossFit – General CrossFit

    Warm-up

    Warm-Up (No Measure)

    2 Rounds

     – 8/8 SA DB Deadlifts

     – 16 Alt. Shoulder Taps

     – 8 Tuck-Ups

     – 4 Scap Pull-Ups

    Immediately into…

    2 Rounds

     – 8/8 S.A. DB Hang Muscle Snatch

     – 16 Alt. DB Slides

     – 2 Half way Wall Walks

     – 1 Wall Walk

    My F.I.T. Number

    Max Push Ups in 2min

    Hands and feet on plates
    Be sure to enter reps in My F.I.T Number

    Workout

    Metcon (AMRAP – Rounds and Reps)

    4 SETS

    AMRAP x 3 MINUTES*

     – 1 Wall Walk

     – 5 Single DB Alt. Renegade Rows** (35/20) [RX+ 50/35]
     – 10 Alt. DB Hang Snatch

    -1:00 Rest b/t Sets-

    *Start each Set where you left off.

    **Push-up, Pull, Pull

    (Score is Total Rounds + Reps)