Wednesday September 28th 2016

September 27, 2016
    by Alex Etzen

    XS CrossFit – General CrossFit

    Metcon

    Metcon (No Measure)

    EMOM x 10:

    -ODD MIN: 8 Snatch Balance (empty bar from rack)

    -EVEN MIN: 25 Double Unders (or 50 singles or 30 killer rope)

    Metcon

    Metcon (AMRAP – Reps)

    4 MINUTE WINDOW…

    -35m/30f Calorie Row

    -AMRAP Pull-ups

    REST 4 MINUTES

    4 MINUTE WINDOW…

    -35/30 Calorie Row

    -AMRAP Push-ups

    REST 4 MINUTES

    4 MINUTE WINDOW…

    -35/30 Calorie Row

    -AMRAP Air Squats
    Score is total reps performed of the 3 movements.

    Cool-Down

    CrossOver Symmetry Recovery Protocol