Tuesday, November 5th, 2019

Tuesday, November 5th, 2019

Announcements

XS CrossFit Open Team & individual Leaderboards

2020 Open Leaderboards


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For the November challenge get a team of 3 and start rowing. There will be a prize for the team with the most meters. Must have a coach validate your distance and add it to the whiteboard within 24 hours.
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The end of Open BBQ will be on Sunday, November 17th from 1pm to 4pm. We will give out awards for the top teams. Come hangout and celebrate being done with the Open. Bring some kind of food or drinks. Talk to a coach if you have any questions.
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XS CrossFit – General CrossFit

Weightlifting

Snatch complex

Snatch Complex:

Every 90 seconds for 7 rounds:

-Snatch Pull

-Power Snatch

-Hang Squat snatch
Build in weight to a heavy set of the 3 reps above.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 MINUTES:

-15 push jerks (115/85)

-30 air squats

-50 double-unders (Unbroken or 70 total)- 100 Singles unbroken or 140 total)

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