May 18, 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
Warm-up (No Measure)
1 ROUND
– 200m Run
– 8 Scap Pull-Ups
– 8 Air Squats to a Med Ball
– 8 Scap Push-Ups
– 8 Scorpions
– 4/4 Calf Stretches
– 4 Pull-Ups
– 4 Air Squats
– 4 Burpees
Workout
PALMER (KEITH) (Time)
For Time
Buy-In:
800 meter Run
Then, 5 Rounds of:
– 10 Pull-Ups
– 20 Burpees
– 30 Air Squats
Buy-Out:
800 meter Run
Rx+ Wear weight vest (20/14 lb)
To learn more about Keith Palmer https://wodwell.com/wod/palmer-keith/