September 14, 2022
by Alex Etzen
Announcements
XS Golf!
I’ve had a few people want to do this again before the end of the golf season. Please sign up (with the link below) ASAP if you are interested in golfing on Saturday, September 24th around 11am. The plan is Spring Valley again but if you want to play somewhere else let me know. I have to book the tee times by this Saturday morning.
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XS CrossFit – General CrossFit
Warm-up
Warm-up (No Measure)
2 ROUNDS
– :45 AB
– 8 Good Mornings
– 8 Scap Pull-Ups
– 8 Sqauts w/WB
– 8 Sit-Ups
– 8 BB Muscle Cleans
Challenge
Clean and Jerk (15X1)
Every 45 seconds X 15
– 1 Clean and Jerk @ 70-90%
Weight stays the same for all 15 reps!
(Score is Weight)
Workout
Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups