Friday, February 8th 2019

Friday, February 8th 2019

Announcements

The Body Fat Challenge second body fat test will be between the 16th & 20th. A link to sign up for times will be posted next week. View teams at the link below.
http://xscrossfit.com/wp-content/uploads/2019/01/Teams-Ahlletes-Scores.htm
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Sign up for the Open and select XS CrossFit as your affiliate! If you want to participate on one of our in-house teams please sign up before Thursday 2/16. If you’re unsure about signing up feel free to talk to any coach. My short answer is GO FOR IT! Challenge yourself! Sign up at https://games.crossfit.com.
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– Open Seminar #5 –
– Saturday (2/9) 1pm-2:30pm Open Seminar 5 of 6 (Handstand Push Ups/Handstand walk & Eating for Performance) Join us for our Open Prep Seminars for the next 2 weeks on Saturdays from 1pm to 2:30pm. Here is a link for more info, you can also sign up and pay at this link. http://xscrossfit.com/event/seminar-5-of-6-hspu-hs-walk-eating-for-performance/
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XS CrossFit – General CrossFit

Metcon

CrossFit Games Open 14.4 (AMRAP – Reps)

14-Minute AMRAP:

60 Calorie Row

50 Toes-To-Bars

40 Wall-Ball Shots, 20# / 14#

30 Cleans, 135# / 95#

20 Muscle-ups
Wall Balls (20# to 10′ / 14# to 9′)

Muscle Ups on Rings

OR

55+: CrossFit Games Open 14.4 Masters (55+) (AMRAP – Reps)

14-Minute AMRAP:

60 Calorie Row

50 Toe-To-Bars

40 Wall-Ball Shots, 20#/10#

30 Cleans, 115# / 65#

20 Muscle-Ups
Wall Balls (20# to 9′ / 10# to 9′)

Muscle Ups on Rings

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