September 15, 2022
by Alex Etzen
Announcements
XS Golf!
I have 3 tee times (12 spots) for 11:24, 11:33, & 11:42 at Heritage Eagle Bend Golf Club. Sign up below ASAP to get a spot. We only have a few spots left. You’ll pay at the course for your spot. I’ll put together the foursomes when we have a full list. Talk to Alex if you have any questions.
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XS CrossFit – General CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds Of:
– 200m Row
– 8 Scap Push Ups
– 6 Groiners
– 6 BB Good Mornings
– 6 Deadlifts
Workout
McGhee (AMRAP – Rounds and Reps)
30-Minute AMRAP of:
5 Deadlifts, 275#/185#
13 Push-ups
9 Box Jumps, 24″/20″
In honor of Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 in central Iraq.
To learn more about McGhee click here
Female
Deadlifts #185
Box Jump 20″