Thursday September 12, 219

Thursday September 12, 219

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 (No Measure)

10 Front Rack Lunges (Bar Only)

10 Strict Press in Split Position (Bar Only)

5 Burpee Box Jumps (Try for higher Boxes)

3 Rounds, NFT

Strength

Front Squat (Max Out)

Build in Weight for either a Heavy Single or Max Out

Weightlifting

Split Jerk (Build to a heavy single, then drop to 80% for 7×1)

Split Jerk (7×1 at 80%)

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