XS CrossFit – General CrossFit Metcon The Chief (AMRAP – Rounds) Max rounds in 3 minutes of: 3 Power Cleans, 135# 6 Push-ups 9 Squats Rest 1-minute. Repeat for a total of 5 cycles Complete as many rounds as possible (AMRAP) in 3 minutes, then rest 1 minute. Start each 3-minute cycle where you left off on the previous cycle. Repeat for a total of …
XS CrossFit – General CrossFit Metcon 5k Run (Time) Max Effort 5k Run 5k Run Map
XS CrossFit – General CrossFit Metcon Lurong Level 3 – Raising The Bar Test (AMRAP – Rounds and Reps) 9 Minute AMRAP 8 Lateral Bar Hop Burpees 7 Cleans (135/95) 6 Front Rack Lunges (135/95) 5 Shoulder to Overhead (135/95) Master’s 50+ weight: 115/75 Lurong Level 2 – Raising The Bar Test (AMRAP – Rounds and Reps) 9 Minute A …
XS CrossFit – General CrossFit Metcon Metcon (AMRAP – Rounds and Reps) 5 Minute AMRAP 10/8 Calorie Row 15 KBS (53/35) 3 Minutes Rest 5 Minute AMRAP 30 Double Unders 10 Pull Ups …
XS CrossFit – General CrossFit Metcon Back Squat (1 Rep Max) Build up to a 1 Rep Max! Bench Press (1 Rep Max) Build up to a 1 Rep Max Bench Press Max set at 70%
XS CrossFit – General CrossFit Weightlifting Front Squat (3 x 5) All sets at 50% of 1 rep max. Just trying to warm up towards a max thruster today. Push Press (3 x 5) All sets at 50% of 1 rep max. Just trying to warm up towards a max thruster today. Thruster (5 x 1) All reps from the rack. Find a new 1 rep max. …
Announcements We are going to do the Lurong Challenge as a gym starting on Monday, September 18th. Here is the link to our event page. This page has links to many more pages to help you understand everything about the Lurong Challenge. https://xscrossfit.com/event/lurong-living-championship-challenge/ If you have any questions ask a coach or email Al …