Wednesday, September 15th, 2021

XS CrossFit – General CrossFit

Warm-up

Warm-up (No Measure)

2 ROUNDS

– 200m Run

– 10 Bootstrappers

– 8/8 Elbow Punches

– 6 Lunge + Twist

– 3 Burpees

– 8 KB Deadlift

– 6 KB Russian Swings

Strength

Front Squat (10-Rep Heavy )

Build to a 10-Rep Heavy Front Squat

(Score is Weight)

Workout

Metcon (Time)

3 ROUNDS FOR TIME

– 400m Run

– 30 Walking Lunges

– 15 Burpees

– 30 Russian KB Swing (35/26) [RX+ 53/35]

(Score is Time)