This is the final week of the 2019 CrossFit Open. Our theme for Friday is “Show your XS pride!” Where everything you got that says XS CrossFit.

XS CrossFit – Barbell Club

P: Barbell Shrugs (5×5@8)

From rack

P: Bench Press (4×10+ @8)

Last set is AMRAP.

P: Power Snatch (3×3@8)

P: Weighted Pull-ups (3×5@8)

Superset with dips.

P: Weighted Ring Dips (2×5@8)

Type the details of the weightlifting
Superset with pull-ups.

W: Metcon (Weight)

(1 Snatch high pull + 1 hang power snatch + 1 hang squat snatch) x7. Build.

W: Snatch (2-2-1-1-1-1-1. Build.)

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