Wednesday, September 27th, 2023

XS CrossFit – General CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

– 100m Run

– 4/4 DB Strict Press

– 8 Scap Pull-ups

– 8 Good Mornings

– 8 Scorpions

– 2 Inch Worms

Skill

Rope Climb Skill Work (No Measure)

Can do Max Rope Climbs in 3 Minutes if you want!

Workout

Donkey Kong (Time)

10 Rounds for Time:

– 100m Run

– 10 Alt. DB Snatches (50/35)

– 1 Rope Climb (15′)

(Score is Time)