11/06/23

11/6

MONDAY

HXBXplus

Warm Up
Group 1)
Bike x 2 min
Group 2)
2 min AMRAP:
KB Sumo DL x 8
Deadbug x 12

*Allow 6 min to Warm Up Part A

A. "Open Event 22.2"
1, 2, 3, 4...10, 9, 8...1
Deadlift (225/155lbs)
Bar Facing Burpees
*Mandatory 10 min
TIME CAP/If capped put 10 min in score and the # of reps acheived in the notes

B. 16 min AMRAP:
50ft Double KB
Front-Racked Carry
100ft Double KB
Farmers Carry
100 Flutter Kicks

HXBX

Warm Up
200m Run
Followed by...
Tabata x 6
1) Air Squats
2) Cossack Squats
3) DB Rom. DL (light)

A. In a 12 min Window:
Back Squat x 6
@31X1
Banded Sissy Squats x 12

B. "Level Up"
In a 16 min WIndow:
10 Cals (MC)
10 Turkish Get-Ups
(5 each arm)
*Add 2 reps each round