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XS CrossFit – General CrossFit Skill-work Snatch Grip Deadlift (5 x 3) Weightlifting Snatch Pull + Snatch (5 x (2 + 2))

Announcements 11:30am 1 – ALEX ETZEN 2 – BRETT TURMAN 3 – THERESA-JENNIFER … 4 – CASEY WILSON 5 – JUSTIN KRAGENBRINK 6 – DARREN BUCKLAND 7 – RYAN KOLB 8 – STEVE KOLB 9 – ANDY STEWART 10 – THE MAYOR PETE W … 11 – TYLER REINMILLER 12 – ISA REINMILLER 13 – SCOTT O’BRIEN 1 …

XS CrossFit – General CrossFit Metcon (Time) Partner – Mr. Joshua 5 Rounds for time of: – 400m Run (200m Relay) – 30 Sit Ups (1 person working at a time) – 15 Deadlifts 250/170# (1 person working at a time) …

XS CrossFit – General CrossFit Weightlifting Bench Press (5-5-5-3-1+) 5 @ 60% of 1RM 5 @ 70% of 1RM 5 @ 80% of 1RM 3 @ 85% of 1RM 1+ @ 90% of 1RM Metcon (AMRAP – Rounds and Reps) 5min AMRAP Of: – 8 Hang Power Clean (Axel Bar 110/75#) – 8/6 Cal Bike …

XS CrossFit – General CrossFit Metcon (Time) Natalie’s Graduation WOD 4 Rounds Of: – 5 Handstand Push Ups – 20 Box Jumps (24/20″) – 17 Toes To Rings – 400m Run …

XS CrossFit – General CrossFit Metcon (AMRAP – Reps) CrossFit Games Regional 17.3 – 100′ Overhead Lunge (1 arm DB) – 100 Double Unders – 50 Wall Ball – 10 Rope Climb – 50 Wall Ball – 100 Double Unders – 100′ Overhead Lunge (1 arm DB) 16min Cut Off Rx – 50/35# DB – 20# to 10’/14# …

Announcements Murph is only 1 week away! – If you haven’t signed up for a Murph shirt you can now sign up on the list (on the whiteboard) in the gym. We only have a few extras in each size so act fast! – You can also sign up on the whiteboard for the Murph BBQ and what food or drink you’ll bring. – We can only hold 30 peop …