by Alex Etzen
Announcements
Volunteer Sign Up for In-House Comp!
– We need Judges and event crew. If you’re not able to compete we can definitely use the help making this a great event. Here is the link to sign up as a Volunteer.
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In-house competition Teams!!!
Check out the teams for the in-house competition. I suggest getting in contact with your team. Workouts will start getting posted next week and you’ll definitely need to talk strategy.
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XS CrossFit – General CrossFit
Warm-up
Warm-up (No Measure)
2 ROUNDS
– 8 Cal Row
– 8 BB Shrugs
– 8 BB Muscle Cleans
– 8 BB Strict Press
– 8 Air Squats
– 8 Scorpions
Strength
Clean and Jerk (15×1)
Every 45 seconds X 15
– 1 Clean and Jerk @ 70-80%
Weight stays the same for all 15 reps!
(Score is Weight)
Workout
Metcon (AMRAP – Rounds and Reps)
With a Partner:
15 minute AMRAP:
Partner 1 starts the AMRAP of
– 12 Deadlifts (115/75) [RX+ 155/105]
– 9 Hang Cleans
– 6 Jerks
Partner 2 – 400m Fat Tire Bike
When Partner 2 comes in they pick up where Partner 1 left off.
(Score is Rounds + Reps)