June 1, 2022
by Alex Etzen
Announcements
Come say goodbye to Scotty this Friday from 7pm to 10pm. He’ll be here for 3 more weeks but this will be his last weekend around the gym. Come hangout, drink bourbon, play corn hole, and Rowling.
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XS CrossFit – General CrossFit
Warm-up
Warm-up (No Measure)
1 ROUND
– 100m Run
– :30 Farmers Hold
– 8 Wall Ball Push Press
– 8 Air Squats to Wall Ball
– 100m Run
– :30 Farmers Hold
– 8 Wall Ball Front Squats
– 8 Good Mornings
– 100m Run
– :30 Farmer’s Hold
– 8 Wall Balls
– 8 Bootstrappers
Strength
Back Squat (Heavy 3-Rep)
Build to a Heavy 3-Rep
(Score is Weight)
Workout
Metcon (AMRAP – Rounds and Reps)
2 SETS
ON A 5:00 RUNNING CLOCK …
100m KB Farmer Carry (53/35) [RX+ 70/53]
into….
AMRAP in Remaining Time …
– 10/8 Cal Row
– 8 Wall Balls (14/10) [RX+ 20/14]
-Rest 2:00 b/t Sets-
(Score is Total Rounds + Reps)