Tuesday, May 15th, 2018

Tuesday, May 15th, 2018

Announcements

You can now sign up for a Memorial Day Murph class time. Just go to the Wodify app menu >>> Class Schedule >>> Date 05/28/2018 >>> Click Reserve next to the class time you want. There are only 30 spots per class so sign up fast. Email Alex@XSCrossFit.com if you have any problems.
The class times will be:
6:30 AM
8:00 AM
9:30 AM
11:00 AM w/ Childcare
From 12:30 PM to 3:30 PM BBQ! Feel free to bring any food or drinks. We will have the grill going all afternoon along with a few different yard games. Come hangout and bring the family!
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XS CrossFit – General CrossFit

Weightlifting

Deadlift (see comments)

Round #1 (5 sets of 1 rep every 40sec)

– Deadlift @ 80% of 1RM

Round #2 (7 sets of 1 rep every 40sec)

– Deadlift @ 85% of 1RM

Round #3 (7 sets of 1 rep every 40sec)

– Deadlift @ 90% of 1RM

Bench Press (see comments)

5 (60%) – 5 (70%) – 5 (80%) – 3 (85%) – 1+ (90%)

Metcon

5 min max cal AAB (Calories)

5 minutes MAX calories on Air Assault Bike

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