Thursday, November 7th, 2019

Thursday, November 7th, 2019

Announcements

XS CrossFit Open Team & individual Leaderboards

2020 Open Leaderboards


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No General CrossFit class at 6:30pm or 7:30pm today (Thursday). 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.
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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

Metcon

Metcon (Calories)

EMOM x 4 ROUNDS:

MIN 1: MAX calorie row

MIN 2: 15 abmat sit-ups

MIN 3: 20m lunge (10m down and back)

MIN 4: REST

Cool-Down

RomWod, SMR, static stretching, or Crossover Symmetry

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