by Alex Etzen
Announcements
For upcoming Events
Take a look at the Events page on XSCrossFit.com
List view – https://xscrossfit.com/events/
Month view – https://xscrossfit.com/events/month/
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Murph Shirts!
– The blank shirts are in the gym.
– Pick the blank shirt you want.
– Fill out the sheet.
– Put the shirt and sheet on a hanger.
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XS CrossFit – General CrossFit
Congratulations to Scotty for making it the full 27 hours this past weekend! This is always a great event and we’ll miss having Scotty here to do it every year. If you want a 27 hour shirt please email [email protected] with a size and tank or t-shirt.
Warm-up
Warm-up (No Measure)
1 ROUND
– 100m Run
– 5 PVC Pass Thrus
– 5 Empty BB Strict Presses
– 200m Row
– 5/5 PVC Around the World
– 5 Empty BB Push Presses
– 300m AB
– 2 Inch Worms
– 5 Empty BB Push Jerks
Strength
Push Jerk (2×3 / 2×3 / 1×3*)
*First 2×3 Mod+ / Second 2×3 Mod-Heavy / 1×3 Heavy.
(Score is Weight)
Workout
Metcon (Time)
FOR TIME
2 ROUNDS
– 300m Row
– 10 Strict Press (65/45) [RX+ 95/65]
-Rest 2:00-
2 ROUNDS
– 600m AB
– 15 Push Press (75/55) [RX+ 115/75]
-Rest 2:00-
2 ROUNDS
– 100m Run
– 20 Push Jerk (95/65) [RX+ 135/95]
(Score is Total Time)