Tuesday, January 14th, 2020

Tuesday, January 14th, 2020

Announcements

Link to the Nutrition Challenge http://xscrossfit.com/nutrition-challenge/

If you still need to do your body fat test for the challenge and you’re not signed up for one please email Alex with a time that works for you.

Email Alex@XSCrossFit.com if you have questions.
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XS CrossFit – General CrossFit

Metcon

Fight Gone Bad (3 Rounds for reps)

Three rounds of:

Wall-ball Shots (Reps), 20#

Sumo deadlift high-pull (Reps), 75#

Box Jumps, 20″ (Reps)

Push-press (Reps), 75#

Row (Calories)

1-minute rest
Females:

14# to 9’

55# barbells

18″ box jumps

Accessory Work

3 sets for quality, not time:

-Max effort L-sit

-9 slow GHD hip extensions

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