Sunday September 8, 2019

Sunday September 8, 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 – General CrossFit

Metcon

Metcon (No Measure)

10 KB Sumo DL High Pulls

10/10 DB Bench Press (On Floor)

10 Toes to Rings

3 Round, NFT

Strength

Bench Press (Max Out)

Build in Weight for either a Heavy Single or Max Out

Weightlifting

Box Squat (Build to a Heavy Single, then drop to 80% for 3×5)

Back squat to a box
Sumo Stance

Box Squat (Record 3×5)

Back squat to a box

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