Thursday, September 12th, 2019

Thursday, September 12th, 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

Weightlifting

Squat Snatch (1-1-1-1-1-1RM)

Metcon

“Amanda…ish”

A: Metcon (Time)

For time:

18-14-10

-Alt. DB snatch (75/55#)

9-7-5

-Ring Muscle-ups

B: Metcon (Time)

For Time:

18-14-10

-Alt. DB snatch (50/35#)

9-7-5

-Chest-to-bar pull-ups

C: Metcon (Time)

For Time:

18-14-10

-Alt. DB snatch (35/20#)

9-7-5

-Chin over bar pull-ups

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