Thursday September 5, 2019

Thursday September 5, 2019

Announcements

Scotty will be doing 27 hours of CrossFit WODs on 9/28 & 9/29 for the Angelman Syndrome Foundation. Below is a link to sign up to make a team of 4 people (including Scotty). Last year all 3 sign up spots for every hour were full! Sign up FAST! If you sign up to be on his team you must make some kind of donation. Even $1 helps! The link for all 27 WODs is also on the page below. Talk to Scotty or a coach if you have any questions.

27 Hours for the Angels


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XS CrossFit – Barbell Club

Metcon

Metcon (Weight)

10 KB Suitcase DL

10/10 KB Lunge

10/10 KB Strict Press

*3 Rounds, NFT

Strength

Deadlift

5@55%

5@65%

5×1 at 82%, 87%, 92%

*5×1 will be 1 every 40 seconds.

Weightlifting

Push Press (5×3, build in weight for max set of 3 reps.)

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