September 13, 2018

September 13, 2018

Announcements

Sign up for the CrossFit team series! Teams of 2 (male,male) (female,female) or (male,female). Starts this Wednesday the 19th and goes for 2 weeks. Talk to a coach if you have questions. Here is the link to sign up and read more about it. https://games.crossfit.com/teamseries
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XS CrossFit – General CrossFit

Deadlifts (7×3)

Deadlifts

7 Rounds Every 90 Seconds of 3 Touch and Go

60%/65%/70%/75%/80%/85%/90% of 1 RM

Metcon (Time)

4 Rounds

RX+

20 Wall Balls -20# to 10 Ft/14# to 10 ft

10 Chest to Bar Pull ups

RX

20 Wall Balls -16# to 10 ft/12# to 9 ft

10 Pull Ups

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