May 20, 2022
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
Warm-up
3 Rounds NFT
12/9 cal AAB
10 Snatch grip deadlift
10 OHS
Snatch Complex (20 minutes to build to a heavy complex)
Hang Snatch, Squat Snatch, Overhead Squat
Bench Press
5 sets of 10
Build