Wednesday, March 13th, 2019

Wednesday, March 13th, 2019

Announcements

This Friday’s theme for the Open Workout is TEAM COLORS. Where your blues, purples, greens, blacks and pinks and represent your team!!
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***No 6:30PM, On-Ramp, or 7:30PM Classes on Thursday.***
Sorry for any inconvenience. Please feel free to come hangout. If you want to come do the Open WOD after the 6pm announcement you are more than welcome.
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Open team scores for WOD #3 are posted! Go to the link below.

2019 Open Leaderboards


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*** No 5:15am, 8:30am or 9:30am classes on Thursday morning. ***
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XS CrossFit – General CrossFit

Weightlifting

3 Position Snatch (EMOM x 9)

High Hang Squat Snatch + Hang Squat Snatch (at knee) + Snatch (from floor)

3 Snatches performed from 3 different starting positions. It’s okay to drop the bar after each position.
SQUAT ALL reps at 70-75% of 1-rep-max squat snatch.

Metcon

Christine (Time)

3 Rounds for time:
500m Row
12 Deadlifts, bodyweight
21 Box Jumps, 20″
24/20″ box jump

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