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XS CrossFit – General CrossFit Weightlifting High-Hang Snatch (5 x 5) From a static position Push Press (4 x 8)

XS CrossFit – General CrossFit Skill-work High-Hang Clean (5 x 5) No dip. Go from a static position. Weightlifting Front Squat (4 x 8)

XS CrossFit – General CrossFit Metcon (AMRAP – Reps) 5 MIN AMRAP: -10 DB Thrusters (50/35# , 1 ea hand) -10 Chest-to-bar Pull-ups If 60 reps (3 rds) are completed in under 5 min., time extends to 10 min. If 120 reps (6 rds) are completed in under 10 min., time extends to 15 min. If 180 reps (9 rds) are completed in under 15 min., time extends …

Announcements If you have still not signed up for the Open then make sure to sign up before the end of Thursday 2/16 to be on a team for our in house open competition. The plan is to have teams of 6 with the top 4 scores in each workout earning points for your team. We need time to make even teams so if you sign up after 2/16 you will still be able …

Announcements Sign up for your XS CrossFit Open shirt! The cost is $30 per shirt but if you sign up before the end of this Thursday 2/9 you get $5 off. All you have to do is put your name on the list in the gym or send an email to [email protected] with your shirt size. You wont be charged until you get your shirt. We have blank shirts and tanks i …

Announcements Sign up for your XS CrossFit Open shirt! The cost is $30 per shirt but if you sign up before the end of this Thursday 2/9 you get $5 off. All you have to do is put your name on the list in the gym or send an email to [email protected] with your shirt size. You wont be charged until you get your shirt. We have blank shirts and tanks i …

Announcements Sign up for your XS CrossFit Open shirt! The cost is $30 per shirt but if you sign up before the end of this Thursday 2/9 you get $5 off. All you have to do is put your name on the list in the gym or send an email to [email protected] with your shirt size. You wont be charged until you get your shirt. We have blank shirts and tanks i …