Friday, September 13th, 2019

Friday, September 13th, 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 (Time)

FOR TIME:

-1 Mile run (4 laps)

Then 10 rounds of:

-3 Power Cleans (@ 70% of 1RM pwr cln)

-6 Hand Release Push-Ups

-9 Air Squats
RX+: (for the 10 rds)

-3 pwr clns @ 70% of 1RM pwr cln

-6 HSPU

-9 alt. Pistols

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