October 8, 2019

October 8, 2019


Open shirt sign-up is in the gym. On the Women’s clipboard pick from a T-shirt, Tank. or Muscle Tank. Please try on a blank shirt if you’re not sure of your size.
Checkout your Open team. If you didn’t get signed up in time I’m really sorry but you’re not on a team. You can still sign up and do the Open.

No General CrossFit class at 7:30pm on Thursday’s for the next 5 weeks. We’ll be watching the Open announcement at 6pm. A few of us will be doing the Open WOD shortly after the announcement. If you need to get it done Thursday night feel free to join us. The Open WOD will be Friday’s WOD.

XS CrossFit – General CrossFit

Bench Press (5 x 5)

Build in weight to a heavy set of 5

Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP

2 Rope Climbs

12 Wall Balls 30# to 10 Ft- 20# to 9 ft

24 Double Unders

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